Wild-Caught Flounder with Leeks, Onions, and Mushrooms

Wild-Caught Flounder with Leeks, Onions, and Mushrooms (Serves 2)

Cooking is exciting! You can try something new every day and experience meals you like so much you want to eat them again and again. Just this week I came home from Whole Foods Market with three servings of wild-caught flounder and developed three new meals – Wild-Caught Flounder with Collard Greens, Wild-Caught Flounder with Leeks, Onions, and Mushrooms, and Pan-Fried Flounder with Broccoli, Onions, and Golden Raisins. Same fish, different tastes, all good. And I learned that I like leeks. The leek is a vegetable comparable to a mild onion, but crunchier.

Prep and Cook Time: 20-25 minutes

Ingredient list:

2 flounder filets
2 large leeks
1 medium sweet yellow onion
6-8 ounces of fresh mushrooms
Unsalted pumpkin seeds
Crushed red pepper flakes
Extra virgin olive oil
Crushed rosemary
Garlic powder
Black pepper


Rinse leeks well. Chop off the “hairy” white end and discard. Starting at the white end, chop the leek into “coins” that are about as thick as your little finger. Keep chopping until you get into the dark green part and then stop. Throw the chopped leeks into a large pan and fill it with water. Stir the leeks around in the water to make sure any grit rinses free. Transfer leeks to a colander and run cold water through for a bit to rinse any grit away. My leeks were not dirty, but I hear you need to wash leeks carefully. Let leeks drain. Chop onion and mushrooms into bite-sized pieces.

Add two tablespoons of olive oil to a wok over medium heat. Add onions and stir-fry for 1-2 minutes. Add leeks and stir-fry 1-2 minutes. Add mushrooms. Add salt, garlic powder, and black pepper to taste. Stir ingredients well. Cover and let cook over low heat 5-10 minutes while you cook fish.

Add olive oil to a large skillet or sauté pan over medium heat. Season both sides of fish with salt, garlic powder, tarragon, and rosemary. Add a little black pepper and crushed red pepper to taste. Lay fish in the pan and let it sear undisturbed for 2-3 minutes on the first side. Turn and sear the other side, letting it sizzle another 2-3 minutes.

Back to vegetables. Stir a big handful of unsalted pumpkin seeds in with the vegetables for additional crunch. Transfer vegetables and fish to plates and eat!

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One Response to “Wild-Caught Flounder with Leeks, Onions, and Mushrooms”

  1. Awesome. Loved it!

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