Step 1: Find a flounder
These fish are flat (surprise!), and adults carry both eyes on the darker top side of the head. They tend to spoil quickly, so eat them soon after you catch them or make sure to buy one in very good condition. There should be no fishy smell, the flesh should spring back when you prod it, the eyes should be clear, and the gills bright.
Step 2: Clean your fish
Cut the head off, making sure to leave as much of flesh as possible on the body, but cutting the gills and pectoral fins off with the head.
Remove the guts through the forward opening. If you have problems getting everything out, cut a slit along the fish's length for better access.
Rinse the fish, and pat dry.
Step 3: Starch and spray
Spray a baking dish with canola oil, add your fish, then spray the top side of the fish with canola oil.