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
Widget by spoonacular.com

 

Suggested for you

Easy Shoyu Chicken
Clean Eating Summer Squash Casserole
Fridge Vegetable Soup
Creamy Chicken Enchiladas
Chipotle Shredded Beef
Winter Kale Arugula Radicchio Orange Salad
French Silk Pie
No Bake Cookie Dough Blizzard
Triple Coconut Sorbet with Kirsch Soaked Cherries
Squash & Parmesan Crustless Mini Quiches and an appetizers round-up
Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

Waiter, there is a maggot in my soup! Don't worry sir, he won't last long in there!

Popular Recipes
Banana loaf

BBC Good Food

Venison Stew

foodista.com

Key Lime Panna Cotta

Boulder Locavore

Macaroni with Sausage & Ricotta

Eating Well

Nutella Brownies

Foodista