Name: Sous Vide Flounder
Prep time: 10 min
Cook time: 30 min
Ingredients: 1 pound Flounder (2 fillets (fresh or frozen)); 1/2 tsp Salt; 1/4 tsp Black Pepper; 1 tbsp Butter (Optional)

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If you’re looking for the best way to cook a flounder fillet, try Sous Vide Flounder! This method cooks delicately in a temperature-controlled water bath to ensure a perfectly cooked piece of fish that’s ready for finishing or eating as-is!

Flounder is a flatfish that can be found in both fresh and saltwater environments. The flounder’s body is laterally compressed, meaning it is much thinner from top to bottom than it is front to back. This gives the fish its distinctive flat shape. Flounders are relatively small fish, with most species reaching lengths of only 12-24 inches.

Flounder is a popular choice for many seafood lovers because of their delicate flavor and texture. When cooked properly, flounder is a delicious and healthy seafood option. The fish is very low in fat and calories, and is a good source of protein, vitamins, and minerals!

✅Why Sous Vide Method Is The Best Way To Cook Flounder

Sous vide is a method of cooking food in which the food is sealed in a bag and cooked in a water bath at a consistent temperature. This method of cooking fish allows for the fish to retain its moisture and flavor, while also ensuring that it is cooked evenly throughout.
Fish is one of the quickest and most delicate foods to cook, making it one of the most challenging to cook perfectly. The sous vide method takes all the guesswork out of cooking fish and results in a perfectly cooked piece of fish every time.
Fish cooked using the sous vide method is incredibly moist and flavorful and has a texture that is unlike any other type of cooked fish. This method of cooking also allows you to cook fish to your exact liking, whether you prefer it rare, medium, or well done.
In addition to being cooked perfectly every time, sous vide fish is also extremely versatile. It can be served with a variety of sauces and sides, making it a perfect dish for any occasion.

🐟Key Ingredients & Helpful Tools

Flounder Fillets – You can find flounder fillets at your local grocery store or fish market. If you can’t find fresh, you can also sous vide frozen flounder easily.
Immersion Circulator – The best immersion circulator is by Anova because it’s top-of-the-line quality and has a great app that connects with your phone. You can also use a budget-friendly brand such as the SAKI or InkBird brand.
Vacuum Sealer – Use any basic vacuum sealer with your sous vide. You can also use these sous vide bags with hand pump for about $15.
Vacuum Sealer Bags – Purchase a set of different sizes for ease and variety.
Large Pot or Sous Vide Container – If you’re cooking a lot with the sous vide, it’s helpful to have a container that’s perfectly sized to hold the immersion circulator and the food its cooking. Otherwise, you can use a large pot or heat-safe container.
Sous Vide Clips or Sous Vide Weights – These accessories are made to keep the food submerged in the water while it cooks to make sure it cooks evenly. You can purchase these or use a heavy kitchen utensil and binder clips.

Check out The Best Sous Vide Accessories for a perfect cooking experience!

💦Water Displacement Method

Don’t have a vacuum sealer? The water displacement method works by using the principle of Archimedes, which states that a body submerged in water is buoyed up by a force equal to the weight of the water displaced by the body.

This means that the food in the sealed bag is cooked by the heat of the surrounding water, without coming into direct contact with the water. This cooking method is often used to cook delicate foods such as fish, eggs, and vegetables. You can use the water displacement method to properly secure your fish for sous vide using the following steps:

Place your food in a Ziploc freezer bag, making sure to get as much air as possible.
Seal the bag most of the way leaving a small opening at the end to let air escape.
Submerge in the water letting the air come up to the top using the pressure of the water.
Once the bag is submerged up to the seal, close it fully before fully submerging into the water.

💧How To Sous Vide Flounder

1️⃣Heat the water bath: Choose your desired temperature using the table below and fill your pot or sous vide container with water. Add the immersion circulator and set the correct temperature.

2️⃣Prepare the flounder: Pat the fish dry completely, then add desired dried seasonings and/or butter. Place the fish in a vacuum-sealed bag in a single layer or use the water displacement method to remove the air.

3️⃣Sous vide the fish: Once the water has come up to temperature, submerge the sealed flounder into the water bath and use weights or clips to keep it down. Cook for 30-45 minutes depending on the size or if it’s frozen.

4️⃣Finish and serve: Once it’s finished cooking, remove from the water bath with tongs and carefully open it. Pat dry with paper towels, then use any of the finishing methods below. Adjust seasonings and enjoy!

⏲️Best Time and Temperature To Cook Flounder

What temperature do you sous vide fish and for how long? This depends on how well you like it cooked and what type of fish it is. Generally, you can expect your fish to be cooked in about 30 minutes at a temperature ranging from 120F – 135F for the best flavor and texture.

Rare: 120F for 30 minutes – This will produce fish that is slightly pink in the center and will have a more raw taste. Use this time and temperature if you plan on finishing the dish with a high heat method.
Medium: 130F for 30 minutes – This is the perfect temperature to cook your fish if you’re looking for something with a slightly firm texture while still being moist and tender. This is the temperature you want to aim for if you are planning on finishing or browning the top.
Well Done: 135F for 30 minutes – This will give you fish that is cooked all the way through and has a slightly firmer flaky texture but is still moist and delicious. Use this temperature if you are planning to eat the fish without finishing to avoid overcooking.

🔥Finishing

There are 4 ways to finish your fish after it has been cooked sous vide. Keep in mind that fish can be extremely delicate after cooking with all of its moisture so handle your fish with care to prevent it from breaking.

Skillet – This is the best way to finish sous vide fish. Simply heat up a skillet on medium-high heat with some oil. Sear each side of the fish for about 1 minute or until it becomes slightly browned and crispy. Remove from the pan and serve immediately.
Broiling – To broil sous vide fish, preheat your oven to the highest broil setting. Place your fish on a lightly oiled baking sheet and place it in the oven. Broil for 1-2 minutes or until the top becomes slightly browned and crispy. Remove from the heat and serve immediately.
Grilling – Preheat your grill to medium-high heat and oil the grates. Grill your fish for 1-2 minutes per side or until it becomes slightly browned and crispy. Remove from the grill and serve immediately.
Air Fryer – Preheat your air fryer to 400F. Place your fish in the air fryer and cook for 3-5 minutes or until it becomes slightly browned and crispy. Remove from the air fryer with a spatula and serve immediately.

👩🏻‍🍳Chef’s Tips

Flounder is often very delicate and is even more delicate when cooked in its own juices. Make sure you are removing and finishing the fish carefully to keep it from breaking.
Because the flounder gets cooked in its own moisture, the seasoning will go a long way! Start with less than you think you need to and add more when finishing.
If you’re not enjoying your seafood right away, remove it from the sous vide and immediately place it in an ice bath for 10 minutes. Then, store in the fridge for up to 3 days before finishing and serving.
If you’re using frozen fish, add 15 minutes more of cooking time to ensure its thawed properly. You may only need to add 5 minutes for thinner cuts of fish.

🧂Seasoning Ideas

Flounder is one of the most versatile foods because it can take on the flavor of anything you pair it with. Try these serving suggestions and seasoning ideas!

Season it with lemon juice, dill, and cracked black pepper for a simple yet refreshing dish.
Make a flavorful seared flounder by seasoning it with a Cajun spice blend, garlic powder, smoked paprika, and salt.
For an Asian-inspired meal, season your flounder with soy sauce, rice vinegar, sesame oil, and ginger.
Top your flounder with fresh tomato salsa for a bright and colorful dish.
Make a flavorful herb crust by mixing together chopped parsley, bread crumbs, Parmesan cheese, and garlic powder. Season your flounder with this mixture before searing.
Sear your flounder and serve it over a bed of sautéed spinach and mushrooms for a hearty meal.

❔FAQ

Can you sous vide frozen flounder?

Yes, frozen flounder fillets can easily be sous vide without thawing or defrosting. Simply add an additional 15-20 minutes to the cooking time.

What temperature does flounder need to be cooked to?

The flounder should be cooked to an internal temperature of 54C/129F.

Can you overcook flounder sous vide?

Yes, it is possible to overcook flounder sous vide if you cook too long and at a higher temperature than needed. Check the temperature and time guide for the best results.

🦞More Sous Vide Seafood Recipes

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