Flounder Ilena

Delight your taste buds with the elegant yet easy-to-make Flounder Ilena, a dish that combines golden, crispy pan-fried flounder fillets with a luscious lemon-butter sauce. Perfectly seasoned with a Parmesan-panko crust, this flounder recipe delivers a satisfying crunch that contrasts beautifully with the tender, flaky fish. Finished with a zesty splash of fresh lemon juice, a touch of chicken broth, and the option to include briny capers, the sauce elevates this seafood favorite to gourmet status. Ready in just 35 minutes, Flounder Ilena is ideal for weeknight dinners or sophisticated entertaining. Serve this mouthwatering dish with steamed vegetables or fluffy rice for a restaurant-quality meal at home. Perfect for seafood lovers seeking a quick, flavorful recipe rich in texture and taste!

Nutriscore Rating: 58/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Flounder fillets
• 0.5 cups All-purpose flour
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 2 large Eggs
• 2 tablespoons Milk
• 0.75 cups Panko breadcrumbs
• 0.5 cups Parmesan cheese
• 4 tablespoons Unsalted butter
• 2 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 0.25 cups Chicken broth
• 2 tablespoons Fresh parsley
• 1 tablespoons Capers (optional)

Directions

Step 1

Pat the flounder fillets dry with paper towels and set aside.

Step 2

In a shallow dish, mix the all-purpose flour, salt, and black pepper.

Step 3

In a second shallow dish, whisk together the eggs and milk.

Step 4

In a third shallow dish, combine the panko breadcrumbs and Parmesan cheese.

Step 5

Dredge each flounder fillet in the flour mixture, shaking off any excess, then dip it into the egg mixture, and finally coat it with the breadcrumb mixture. Place the coated fillets on a plate and set aside.

Step 6

In a large skillet, heat 2 tablespoons of unsalted butter and the olive oil over medium heat.

Step 7

Cook the breaded fillets in the skillet for 3–4 minutes on each side, or until they are golden brown and cooked through. Remove the fillets from the skillet and keep them warm.

Step 8

In the same skillet, melt the remaining 2 tablespoons of butter over low heat. Add the lemon juice and chicken broth, stirring to combine. Let the sauce simmer for 2 minutes.

Step 9

Optional: Stir in capers for an extra burst of flavor.

Step 10

Pour the lemon-butter sauce over the cooked flounder fillets and garnish with fresh parsley.

Step 11

Serve immediately with your choice of side dishes, such as steamed vegetables or rice.

Nutrition Facts

Serving size	889.4 grams (889.4g)

Amount per serving	% Daily Value*
Calories	1768

Total Fat 107.50g	138%
Saturated Fat 46.10g	231%
Polyunsaturated Fat 2.70g
Cholesterol 735mg	245%
Sodium 4655mg	202%
Total Carbohydrate 84.10g	31%
Dietary Fiber 3.90g	14%
Total Sugars 6.10g
Protein 118.30g	237%

Vitamin D 575IU	2875%
Calcium 680mg	52%
Iron 9mg	47%
Potassium 1239mg	26%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.4%

Protein: 26.6%

Carbs: 18.9%