Pan Sautéed Flounder – A Family Favorite

This one is for my kids because it is one of their favorite dishes. We live in a seaport town that has the last commercial fishing fleet in Connecticut and have the luxury of getting fish literally right off the boat. Flounder, along with scallops and lobster,  is one of the main products harvested by our local fishermen.

The "kids"; awesome aren't they.

The “kids”; awesome aren’t they.

I know this recipe, if you want to call it that, is ridiculously simple, but it is wonderful. And when you eat it you feel healthy and happy; at least my kids do. Sure hope they make this soon in their own apartments. Or come home. I will be happy to make it for them!

Servings: 1 (can be multiplied easily)

  • ½ cup flour
  • salt, pepper
  • 1 pat butter
  • 1 tsp olive oil
  • 1 fillet of flounder
  • lemon

Place the flour, salt, and pepper in a wide bowl. Mix to combine.

Place the butter and olive oil in a sauté pan. Heat over medium high heat until the butter is melted and has stopped bubbling. (The bubbling is the water in the butter boiling off. Once it stops bubbling, the water has evaporated and it is ready for cooking.)

Lightly dusted flounderMeanwhile, dry the founder fillet and dip it into the seasoned flour on both sides. Remove it from the flour and shake off the excess.

Place the flounder in the sauté pan and cook for about  2 minutes. With a spatula, gently turn the flounder over and cook until done. This will just take a few minutes. The flounder should be golden brown.

Flounder sizzlin' awayRemove the flounder from the pan, plate and place a wedge of lemon along side it. We like to serve it with rice topped with black sesame seeds and minced scallions. A green salad with a lemon vinaigrette is a perfect vegetable for the dish.

This my friends, is a BIG Do Again in our household. As long as you have high quality fish, this is a delectable treat. And healthy.

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