Flounder Saute

Elevate your weeknight dinner with this elegant yet quick-to-make Flounder Sauté recipe. Featuring tender, golden-brown flounder fillets lightly dredged in a perfectly seasoned flour mixture, this dish shines with its irresistible garlic-infused lemon butter sauce. Ready in just 20 minutes, it’s a flavorful triumph that combines the richness of butter, the zesty brightness of fresh lemon juice, and the aromatic touch of parsley. Perfect for seafood enthusiasts, this easy skillet recipe is both restaurant-quality and approachable for home cooks. Serve it with steamed vegetables, rice, or simply crusty bread to soak up every drop of the luscious sauce – and don’t forget the lemon wedges for that extra tangy punch! This recipe is ideal for a quick, satisfying dinner or an impressive yet effortless dish for entertaining.

Nutriscore Rating: 61/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 0.5 cups all-purpose flour
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 3 tablespoons unsalted butter
• 1 tablespoons olive oil
• 2 cloves garlic
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Rinse the flounder fillets under cold water and gently pat them dry with paper towels.

Step 2

On a large plate, mix the all-purpose flour with salt and black pepper.

Step 3

Lightly dredge each fillet in the flour mixture, shaking off any excess flour.

Step 4

In a large non-stick skillet, heat 2 tablespoons of butter and the olive oil over medium heat until the butter is melted and bubbling.

Step 5

Add the floured fillets to the skillet, cooking in batches if necessary to avoid overcrowding. Cook each side for 3-4 minutes or until the fish is golden brown and cooked through. Transfer cooked fillets to a plate and cover loosely with foil to keep warm.

Step 6

Reduce the heat to low, add the remaining tablespoon of butter to the skillet, and stir in the minced garlic. Cook for 1 minute, stirring frequently, until the garlic is fragrant and softened but not browned.

Step 7

Pour the lemon juice into the skillet and scrape up any browned bits from the bottom of the pan using a wooden spoon or spatula.

Step 8

Remove the skillet from heat and stir in the chopped parsley.

Step 9

Drizzle the lemon-garlic butter sauce over the cooked flounder fillets.

Step 10

Serve immediately with lemon wedges on the side for an added citrus kick. Pair with a side of steamed vegetables or rice for a complete meal.

Nutrition Facts

Serving size	626.8 grams (626.8g)

Amount per serving	% Daily Value*
Calories	1053

Total Fat 55.80g	72%
Saturated Fat 24.50g	123%
Polyunsaturated Fat 1.30g
Cholesterol 285mg	95%
Sodium 3559mg	155%
Total Carbohydrate 56.80g	21%
Dietary Fiber 4.80g	17%
Total Sugars 4.10g
Protein 83.20g	166%

Vitamin D 480IU	2400%
Calcium 163mg	13%
Iron 5mg	29%
Potassium 1173mg	25%

*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: 47.3%

Protein: 31.3%

Carbs: 21.4%