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Recipe Series


The summer season along the coast of the United States brings an abundance of flounder, sole and other flat fish. These fish all have oval shaped bodies, dark on top, light on bottom and odd looking eyes on the same (top) side of their heads. They are bottom dwellers, propelling themselves with a wave like motion along the sandy bottom of the sea. Flounder, sole and turbot are the smallest of this species, with a subtle, if not distinct taste difference between them.


Grey Sole is the most delicate, suitable for broiling or very gentle pan sautéing. Flounder and Lemon Sole are larger and have a slightly different taste. Turbot has the most distinct texture, being dense and softer. All of these fish are boneless and remarkable mild. They can be simply broiled, or rolled and stuffed.

Being mild, they can stand up to strong sauces and flavors. The larger fillets can be fried in the traditional fish and chips manner.


East, West Coasts.


Skinless, boneless fillets


Very mild.


Tender flakes.


6.8 g fat per 8 oz of meat 

1.6 g saturated fat

216 calories

37 g protein

109 mg cholesterol

 340 mg sodium


Broil, bake, pan sauté.


Broiled Turbot with Island Rum Butter

Cook Time 5 minutes
Servings 2


  • 2 fillets turbot
  • fresh pasley

Rum Butter

  • 1/2 lb. butter room temperature
  • 1/2 cup chopped pineapple
  • 2 tbsp rum
  • 1 small jalapeno seeded & finely chopped (if desired)
  • 1 clove garlic minced
  • pinch ground all spices


  • In a food processor, mix rum butter ingredients until well blended.
  • Spread onto plastic wrap and roll like a sausage, securing ends.
  • Refrigerate until firm.
    (Extra can be frozen for future use).
  • Place fillets on a baking sheet.
  • Cut ¼ inch slices of rum butter and place two on top of each fillet.
  • Broil (one side only) for 4-5 minutes until fish flakes with a fork.
  • Sprinkle with fresh parsley.
  • Serve immediately.

Blue Cheese Crusted Turbot

Servings 2


  • 1/4 cup crumbled blue cheese
  • 2 tbsp chopped hazelnuts (or almonds)
  • 1/2 tsp thyme
  • 2 tbsp white wine (or water)
  • 2 fillets turbot


  • Season fillets with black pepper and place in baking dish.
  • Add wine.
  • Combine cheese, nuts, and thyme.
  • Sprinkle mixture over fillets.
  • Bake in 425 Fahrenheit oven until the top is lightly browned and the fish flakes when tested.
  • Serve immediately.