Flounder in Lemon and Wine Sauce

Elevate your dinner table with the exquisite flavors of Flounder in Lemon and Wine Sauce—a delicate seafood dish that’s both elegant and easy to prepare. Perfectly pan-seared flounder fillets are cooked to golden perfection, then bathed in a luscious sauce made with dry white wine, fresh lemon juice, and a hint of garlic. A sprinkle of lemon zest and freshly chopped parsley adds a burst of brightness, making this dish irresistibly fresh and flavorful. Ready in just 30 minutes, this recipe is ideal for a quick weeknight meal yet impressive enough for entertaining. Serve it alongside steamed vegetables or fluffy rice for a restaurant-quality dinner at home that's sure to delight seafood lovers. Keywords: flounder recipe, lemon and wine sauce, pan-seared flounder, easy seafood recipes, elegant dinner ideas.

Nutriscore Rating: 60/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 0.5 cups all-purpose flour
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons olive oil
• 4 tablespoons unsalted butter
• 2 cloves garlic
• 0.5 cups dry white wine
• 3 tablespoons lemon juice
• 1 teaspoon lemon zest
• 2 tablespoons fresh parsley

Directions

Step 1

Pat the flounder fillets dry using paper towels and set them aside.

Step 2

In a shallow dish, combine the all-purpose flour, salt, and black pepper. Mix well.

Step 3

Dredge each flounder fillet lightly in the flour mixture, shaking off any excess flour.

Step 4

In a large skillet, heat the olive oil over medium heat. Once hot, add 2 tablespoons of the unsalted butter and let it melt.

Step 5

Place the flounder fillets in the skillet and cook for 2-3 minutes on each side, or until golden brown and cooked through. Remove the fillets from the skillet and set aside on a plate lined with paper towels to drain any excess oil.

Step 6

Using the same skillet, lower the heat and add the remaining 2 tablespoons of butter. Once melted, add the minced garlic and sauté for 1 minute, until fragrant.

Step 7

Deglaze the pan by adding the white wine, scraping up any browned bits from the bottom using a wooden spoon. Let the wine simmer for 2-3 minutes, reducing slightly.

Step 8

Stir in the fresh lemon juice and zest, allowing the sauce to cook for an additional 1-2 minutes.

Step 9

Return the flounder fillets to the skillet, spooning the lemon and wine sauce over the fillets to coat them. Heat for 1-2 minutes to warm the fish through.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve the flounder with your favorite sides, such as steamed vegetables or rice, and enjoy!

Nutrition Facts

Serving size	730 grams (730.0g)

Amount per serving	% Daily Value*
Calories	1364

Total Fat 81.60g	105%
Saturated Fat 33.70g	169%
Polyunsaturated Fat 2.70g
Cholesterol 316mg	105%
Sodium 3566mg	155%
Total Carbohydrate 55.40g	20%
Dietary Fiber 2.80g	10%
Total Sugars 2.50g
Protein 82.80g	166%

Vitamin D 480IU	2400%
Calcium 142mg	11%
Iron 5mg	29%
Potassium 1113mg	24%

*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: 57.1%

Protein: 25.7%

Carbs: 17.2%