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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