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Flounder Fillets

Flounder Fillets

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Wild Caught

If you enjoy a versatile fish that can be grilled, baked or breaded and fried, then the Wild Caught Flounder Fillets are for you. These hearty, 7oz portion Flounder Fillets are skinless, boneless and hand cut. Our Flounder Fillets are Kosher and Gluten Free.

Item #: 794     4 - 7 OZ. PORTIONS

Price: $24.49
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Preparation Time:
10 Minutes

Cooking Method(s):
CONVENTIONAL OVENSTOVE TOP

Ingredients:  Flounder (Alaskan rock sole)

Preparation Instructions:  Keep frozen until ready to prepare.  Defrost under refrigeration for 24 hours or under cool slow running water until fully thawed.

 

Oven: Preheat oven to 350 degrees F. Lightly oil or use clarified butter to coat fillets. Season as desired. Place flounder fillet on nonstick sheet pan. Bake in oven for 15-20 minutes or until meat feels firm to the touch.

 

Pan Sauté: Preheat medium size sauté pan to medium high heat. Season flounder fillets as desired. Add 1 tablespoon oil to pan. When hot add flounder fillet and sauté for 3-5 minutes. Turn over and cook an additional 3-5 minutes or until meat feels firm to the touch.

Nutrition Facts

Serving Size198 g / 7 oz
Serving Per Container4
Amount Per Serving
Calories    182Calories from Fat 21
% Daily Value*
Total Fat    2.4 g4%
  Saturated Fat  1 g5%
  Trans Fat  0g0
Cholesterol    96mg32%
Sodium    162mg7%
Total Carbohydrate    0mg0%
  Dietary Fiber  0g0%
  Sugars  0g0
Protein    38 g
Vitamin A  0%Vitamin C  0%
Calcium  0Iron  4
*Percentage Daily Values are based on 2,000 calorie diet. Your values may be higher or lower depending on your calorie needs.
Calories: 2,000  2,500
Total Fat         Less than 65g    80g
  Sat Fat         Less than 20g    25g
Cholesterol    Less than 300mg    300mg
Sodium           Less than 2,400mg  2,4000mg
Total Carbohydrate    300g    375g
  Dietary Fiber    25p    30g
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Packaging and Shipping Benefits

Rastelli Direct™ products are vacuum-sealed to preserve taste, flavor and freshness. These items are then placed in a re-sealable outer bag for convenient storage, freezer-burn prevention and extended shelf-life. Our products are delivered to your doorstep frozen in a reusable styrofoam cooler with dry ice.

  • Please allow 5-10 business days or less for standard shipping delivery. Note: Depending on your delivery area, orders may arrive early. Please refer to the shipping map to estimate your zone.
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  • Please refer to your FedEx/UPS tracking number for actual delivery date. This is located in the Order Shipment Confirmation email you receive when your order ships.
Order Total PER ADDRESS SHIPPING RATE
Under $150 $14.95
Over $150 FREE

Please note: we cannot accept online orders that are shipped to Alaska or Hawaii. Orders shipped outside of the continental U.S. require expedited shipping. Please call our customer service specialists to place your order - 877-686-3276 .

Important Information:

  • We cannot ship to a P.O Box – sorry!
  • We do not recommend shipping to a business address. Should you elect to use a business shipping address, Rastelli Direct™ is not responsible for the replacement of perishable products that arrive thawed or defrosted.
  • Gift orders – please make sure that the recipient will be available for delivery.
  • Any incorrect addresses on an order will void our guarantee so please be sure to double check your order prior to submitting.
  • We cannot refund or credit a refused or returned food order.
  • When you specify an order date, this is the earliest possible date you would like the order to ship from our warehouse. This is not the delivery date of the package.

Holiday Delivery

Whether ordering for yourself or gifts for others, please place all Christmas orders by December 15th to ensure they arrive on time for the holiday. We strive to fulfill every order to your satisfaction, but inclement weather and other unforeseen circumstances can cause shipments to arrive later than expected. Please plan ahead and order early.

Please note: We will be unable to ship orders in 3-5 day zones that have standard shipping during the weeks of Christmas and New Years Day. Normal shipping will resume 1/5/15. We apologize for the delay.

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Rastelli Direct
Swedesboro, NJ

Date Submitted:
Dec 1, 2009
Baked Flounder with Tomato Caper Sauce

Serves: 4

Ingredients:
2 tablespoons olive oil 1 medium onion, finely chopped 1 cup finely chopped fennel bulb 1 garlic clove, thinly sliced 1 14 oz. can diced tomatoes including juice 1/4 cup dry white wine 2 tablespoons capers, rinsed and drained 1/4 teaspoon salt 1/8 teaspoon black pepper For flounder: 1/2 cup fine dry bread crumbs 3 tablespoons unsalted butter, softened 1/4 teaspoon salt 1/8 teaspoon black pepper 4 Pcs. 6-8oz. flounder 2 tablespoons dry white wine

Directions:
Make sauce: Heat oil in a 12-inch heavy skillet over medium high heat until hot but not smoking, then sauté onions and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, and then transfer to a 2-quart shallow baking dish. Prepare flounder: Stir together breadcrumbs, butter, salt, and pepper with a fork until well combined. Season flounder with salt and pepper, than roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Sprinkle breadcrumb over flounder and add wine around fish. Bake in middle of oven at 425 degrees for 20-25 minutes.

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Rastelli Direct
Swedesboro, NJ

Date Submitted:
Nov 30, 2009
Baked Fish with Tomato, Onion, & Balsamic Relish

Serves: 2
Prep Time: 30 minutes

Ingredients:
2 Fluke Fillets ½ pint grape tomatoes, halved ½ cup red onion, fined chopped 1 garlic clove, minced 3 tsp olive oil ½ cup balsamic vinegar ½ cup fresh basil leaves, chopped Salt and pepper

Directions:
Preheat broiler and place a rack on 2nd level from top of broiler. In a shallow nonstick baking dish, add fluke and season with salt and pepper. In a mixing bowl, add onion, garlic, oil, vinegar, basil, and tomatoes. Season to taste and mix well and set aside. Broil fish 10-12 minutes. Top with relish.

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Rastelli Direct
Swedesboro, NJ

Date Submitted:
Nov 30, 2009
Mustard Citrus Glazed Fluke Fillet

Serves: 8
Prep Time: 20 minutes

Ingredients:
4 tablespoons unsalted butter, at room temperature 4 teaspoons Dijon mustard 2 tablespoons chopped fresh flat-leaf parsley 2 teaspoons grated lemon zest Vegetable oil 8 Fluke fillets parsley sprouts, for garnish 2 lemons, quartered, for serving

Directions:
Place the butter in a small bowl and combine with the mustard, parsley, and lemon zest. Arrange the oven or broiler rack 4 inches from the heat. Preheat the broiler. Line 2 baking sheets with aluminum foil. Oil the foil lightly. Evenly space 4 fish fillets on each of the baking sheets. Spread about 1 1/2 teaspoons of the butter mixture atop each fish fillet. Broil for 4 to 5 minutes, or until the fish is lightly browned on top and just cooked through. Do not overcook. Serve immediately, garnished with a flourish of clover sprouts and a lemon quarter.

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