Poached Flounder with Veggies

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This amazingly delicious and easy to make Poached Flounder with Veggies is great for lunch or dinner. Make it once and it will be one of your next go to recipe. What’s more it cooks up in less than thirty minutes, including preparation time.

Moreover, the poaching technique is one of the easy ways to lock in deep delicious flavor profile into fish. On top of the tasty fish, the sauce is super flavorful. Be sure to choose the best vegetables when making this dish. Also choose the right cooking vessel. A large deep sauté pan, like this All Clad is perfect. All Clad is a favorite of mine. But any brand you have works as long as it is large enough to spread the fish in a single layer.

What type of vegetables and herbs are best when making this Poached Flounder with Veggies?

The number one vegetable of choice is carrots. They are sturdy and comes out perfectly al dente. However, any other type of sturdy textured vegetable works, e.g., turnips, if you love the flavor. The leeks works very well – it is from the onion family. The taste is lighter than onion. But onions do work as well. Garlic is a must and it is healthy too. Finally, tomatoes add color and adds another layer of flavor to the Poached Flounder with Veggies.

Don’t forget about choosing the most appropriate herbs. By far, fresh herbs is best. Not only can you use quite a bit of it, but the flavor profile is much richer in taste. The fresh thyme leaves adds a slight earthiness to the mild fish. Tarragon, and fish are a perfect marriage. Too much of it can be overwhelming to the taste bud, so be light handed. And, please don’t skimp on the butter. It’s not a lot for a four person serving. It really does add a smooth and enriching flavor to the flounder.

What type of fish are good substitutions for flounder?

Further, while Flounder worked perfectly in this Poached Flounder with Veggies there are other mild white fleshed flavored fish that works. Dover Sole is a good choice. Cod or halibut works as well. But do cut thinly or cook longer. A richer choice of fish is salmon, which I’ve used many times over to make the recipe. Whichever, fish you choose, it’s a dish that will be enjoyed by all. Happy Cooking!

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5 from 1 vote

Poached Flounder with Vegetables

An easy, super delicious flounder fish poached in white wine with vegetables. It's perfect for lunch or dinner. Make it for guests and they will be amazed.

Course Al La Carte, Dinner, Healthy, Lunch
Cuisine American, French, Italian, Mediterranean
Keyword Best fish to poach, best flounder recipes, Easy recipes, Fish and Vegetables, How to cook flounder fish, How to poach fish, Poached Fish
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 People
Calories 355 kcal
Author Julietkitchen By Chef Yasmin



  • 2 pounds flounder filets (can use sole or any other thin white fish)
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper


  • 2 leeks white parts only. Julienned and rinsed thoroughly to remove sandiness.
  • 2 tablespoons extra virgin olive oil
  • 2 medium carrots peeled and julienned.
  • 3-4 cloves garlic sliced or chopped
  • 2 teaspoons fresh tarragon leaves
  • 2 teaspoons fresh thyme leaves
  • 1 1/2 cups grape tomatoes halved. Or use cherry tomatoes.
  • 2 tablespoons lemon juice freshly squeezed
  • 1/2 cup white wine
  • 2 tablespoons butter cut into enough pieces as fish portions
  • salt and freshly ground black pepper



  1. Add the flounder to a sheet pan or flat plate.

  2. Mix the salt and freshly ground black pepper together.

  3. Sprinkle the fish with the salt and pepper mixture. Mix to coat.

  4. Fold each fillet by tucking the two end of the fish so that they overlap each other. Set aside

    Note: This allows the fish to appear thicker as well as minimizing overcooking.

Let's make the veggies and poaching liquid:

  1. In a large enough deep sauté pan, add the olive oil and garlic. Use medium heat to cook the garlic without browning it.

  2. Once the garlic starts to sizzle, add the leeks and carrots. Season with a pinch of salt and freshly ground black pepper. Mix.

  3. Add in the tarragon and thyme leaves. Add in the tomatoes. Mix.

  4. Add in the lemon juice and white wine. Stir. Cover and cook for 2 minutes .

  5. Place the seasoned flounder, fold side down, on top of the veggies wine mixture. Top each piece of fish with a piece of the butter.

  6. Cover. Reduce heat to medium low. Cook 2 to 4 minutes until fish is cooked through and very opaque.

  7. Turn off the stove. Carefully spoon some of the sauce over the fish. Serve and enjoy.

Nutrition Facts
Poached Flounder with Vegetables
Amount Per Serving
Calories 355 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 6g38%
Trans Fat 0.3g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 117mg39%
Sodium 846mg37%
Potassium 753mg22%
Carbohydrates 14g5%
Fiber 3g13%
Sugar 5g6%
Protein 30g60%
Vitamin A 6644IU133%
Vitamin C 21mg25%
Calcium 116mg12%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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