Pan-Fried Flounder

If you have approximately 15 minutes to spend in the kitchen, Pan-Fried Flounder might be a great pescatarian recipe to try. This recipe serves 4 and costs $2.07 per serving. One portion of this dish contains roughly 22g of protein, 19g of fat, and a total of 284 calories. It is brought to you by Foodnetwork. Only a few people really liked this main course. 8 people have made this recipe and would make it again. A mixture of flour, salt and pepper, juice of lemon, and a handful of other ingredients are all it takes to make this recipe so delicious. Overall, this recipe earns a solid spoonacular score of 44%. If you like this recipe, take a look at these similar recipes: Pan-Fried Flounder with Potatoes in Parsley, Pan-Fried Flounder with Poblano-Corn Relish, and Erica's Pan Cooked Flounder With Shirataki Noodles, Garlic, Bab.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 10 minutes

 

Ingredients:

3 tablespoons butter, divided

1 small bottle capers

4 skinless flounder-fillets

Flour, for dredging fish

1 lemon, juiced

Salt and pepper, to taste

2 tablespoons vegetable oil

Equipment:

frying pan

whisk

Cooking instruction summary:

Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.

 

Step by step:


1. Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour.

2. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.

3. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter.

4. Add lemon juice.

5. Pour in capers, liquid and all.

6. Whisk.

7. Pour thin sauce over fish fillets. serve at once.


Nutrition Information:

Quickview
283k Calories
21g Protein
18g Total Fat
6g Carbs
5% Health Score
Limit These
Calories
283k
14%

Fat
18g
29%

  Saturated Fat
11g
74%

Carbohydrates
6g
2%

  Sugar
0.22g
0%

Cholesterol
99mg
33%

Sodium
779mg
34%

Get Enough Of These
Protein
21g
44%

Selenium
47µg
68%

Phosphorus
439mg
44%

Vitamin D
4µg
33%

Vitamin B12
1µg
32%

Vitamin B3
2mg
11%

Vitamin E
1mg
11%

Vitamin B6
0.17mg
9%

Potassium
290mg
8%

Magnesium
33mg
8%

Vitamin B1
0.1mg
7%

Vitamin A
319IU
6%

Folate
24µg
6%

Vitamin B2
0.08mg
4%

Zinc
0.61mg
4%

Calcium
40mg
4%

Manganese
0.08mg
4%

Iron
0.67mg
4%

Vitamin B5
0.37mg
4%

Vitamin C
2mg
4%

Vitamin K
2µg
3%

Copper
0.05mg
2%

covered percent of daily need
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Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

Food Joke

A little change On his way back from work one evening, Benny gets hit by a car as he crosses Threadneedle Street and is knocked unconscious. To the bystanders, he looks in a bad way. A Priest happens to be passing and not knowing Benny’s religion, administers last rites. But immediately, Benny`s eyes open and he’s quickly fully awake. "What were you saying to me?" asks Benny. The Priest tells him about the last rites. "I suppose a little bit of a different religion won’t hurt," says Benny, "thanks." Benny can’t wait to tell his family about his experience. When he gets home, he says to his wife, "Yetta, you won`t believe what’s just happened to me." But she tells him, "Later, Benny, later. I don`t have time. I’m late for my supervision meeting. I’ve left your dinner in the oven. See you later." So Benny goes up to his daughter’s room and says, "Leah, you won`t believe what’s just happened to me." But she says, "Sorry, Dad, I’m on the phone planning my weekend. Could you please come back later, and close the door behind you, will you." He then goes to look for his son who he finds driving the car out the garage. "Maurice, you won`t believe what’s just happened to me." But his son says, "Dad, I’m late for a date. I need the car and some money. Can you lend me £100 please? I’ll talk to you tomorrow." So Benny goes back into his house, shakes his head and says, "I’ve only been a gentile for two hours and already I hate three Jews."

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