Best 3 Flounder Saute Recipes

Flounder, a delicate and versatile flatfish, takes center stage in these delectable recipes. From the classic Sautéed Flounder with Lemon Butter Sauce to the innovative Flounder Piccata with Capers and White Wine, each dish showcases the fish's mild flavor and flaky texture. Whether you prefer a simple preparation that highlights flounder's natural goodness or a more elaborate dish with bold flavors, these recipes offer a range of options to satisfy every palate.

In the Sautéed Flounder with Lemon Butter Sauce, flounder fillets are cooked to perfection in a combination of butter and olive oil, then finished with a luscious lemon butter sauce that brightens the flavors. For a zesty twist, try the Flounder Piccata with Capers and White Wine, where flounder is dredged in flour and sautéed until golden brown, then simmered in a tangy sauce of white wine, lemon juice, capers, and butter.

If you're looking for a quick and easy weeknight meal, the Pan-Fried Flounder with Garlic and Herbs is a great choice. Flounder fillets are seasoned with garlic, herbs, salt, and pepper, then pan-fried until crispy on the outside and flaky on the inside. And for a flavorful twist on a classic, the Flounder Meunière with Almond Butter is a must-try. Flounder fillets are coated in a mixture of flour, salt, and pepper, then pan-fried in butter until golden brown and served with a rich almond butter sauce.

No matter which recipe you choose, you're sure to enjoy the deliciousness of flounder, prepared with love and expertise. So gather your ingredients, put on your apron, and let's embark on a culinary journey that celebrates this remarkable fish.

Here are our top 3 tried and tested recipes!

FLOUNDER SAUTE WITH MUSHROOMS AND WILTED SPINACH

Flounder Saute With Mushrooms And Wilted Spinach image

Provided by Molly O'Neill

Categories easy, quick, weekday, main course

Time 10m

Yield Four servings

Number Of Ingredients 9

Ingredients

2 tablespoons all-purpose flour
Salt and freshly ground black pepper to taste
4 3-to-4-ounce flounder fillets or 2 8-ounce fillets, split down the center
3 teaspoons olive oil
1/2 lemon
1 scallion, trimmed and minced
2 cups sliced mushrooms
1/4 cup dry white wine
4 cups torn spinach leaves, cleaned and dried

Steps:

Place the flour on a plate and season with salt and pepper. Lightly dust the flounder on both sides with the seasoned flour. Heat 2 teaspoons of the olive oil in a large, heavy nonstick skillet over medium-high heat. Place the flounder in the pan and saute on one side for about 90 seconds. Turn the fish over. Squeeze the lemon juice on the fish and sprinkle the scallions evenly over the fillets. Cook for 30 seconds and divide among 4 warm plates.
Place the remaining teaspoon of olive oil in the skillet. Add the mushrooms and season them lightly with salt and pepper. Saute until soft, shaking the pan constantly, about 3 to 4 minutes. Add the wine, increase the heat to high and continue to cook for about 1 minute, until the smell of alcohol disappears. Remove the pan from the heat, add the spinach and toss quickly until it barely wilts. Taste and season again with salt and pepper. Divide the spinach over each flounder fillet and serve immediately.

Nutrition Facts : @context http, Calories 235, UnsaturatedFat 5 grams, Carbohydrate 7 grams, Fat 8 grams, Fiber 2 grams, Protein 31 grams, SaturatedFat 2 grams, Sodium 756 milligrams, Sugar 1 gram, TransFat 0 grams

FLOUNDER SAUTE WITH ASPARAGUS AND CRAB VINAIGRETTE

Flounder Saute With Asparagus And Crab Vinaigrette image

Provided by Molly O'Neill

Categories easy, quick, weekday, main course

Time 15m

Yield Four servings

Number Of Ingredients 7

Ingredients

1 bunch asparagus (about 12 ounces), woody ends removed, cut into 1-inch pieces
2 teaspoons fresh lime juice
3 teaspoons olive oil
1 cup lump crab meat, picked over for shells
Salt and freshly ground black pepper to taste
2 tablespoons all-purpose flour
4 3-to-4-ounce flounder fillets or 2 8-ounce fillets, split down the center

Steps:

Bring a medium-size pot of water to a boil. Add the asparagus and blanch until tender, but not soft, about 3 minutes. Drain and place under cold running water until cool. In a medium-size bowl, whisk together the lime juice and 2 teaspoons of the olive oil. Toss in the asparagus and crab meat and season with salt and pepper. Set aside.
Place the flour on a plate and season to taste with salt and pepper. Lightly dust the flounder on both sides with the seasoned flour. Heat the remaining teaspoon of olive oil in a large, heavy nonstick skillet over high heat. Place the flounder in the pan and saute on one side for about 90 seconds. Turn the fish over and immediately divide the asparagus and crab mixture evenly among each fillet, spooning the mixture into a mound. Remove from the heat. Cover the pan and let stand for 1 minute. Divide among 4 plates and serve immediately.

Nutrition Facts : @context http, Calories 251, UnsaturatedFat 5 grams, Carbohydrate 7 grams, Fat 8 grams, Fiber 2 grams, Protein 37 grams, SaturatedFat 2 grams, Sodium 863 milligrams, Sugar 2 grams, TransFat 0 grams

FLOUNDER SAUTE

Flounder Saute image

Make and share this Flounder Saute recipe from Food.com.

Provided by bramble

Categories One Dish Meal

Time 25m

Yield 1 serving(s)

Number Of Ingredients 9

Ingredients

2 teaspoons extra virgin olive oil
1/3 cup finely chopped onions or 1/3 cup shallot
1 small italian peppers (about 2/3 cup) or 1 small other mild pepper, chopped (about 2/3 cup)
2 plum tomatoes, chopped
1 -2 teaspoon capers, rinsed
2 -3 imported black olives, pitted and slivered
1 sprig Italian parsley, chopped
1 -2 flounder fillets (about 5 oz) or 1 -2 other thin mild-flavored fish fillet (about 5 oz)
salt & freshly ground black pepper

Steps:

Heat oil in non-stick skillet.
Cook onion until translucent.
Add pepper and tomatoes.
Cover and simmer about 10 minutes.
Add capers, olives, parsley.
Put flounder fillet on top and spoon some juices over it.
Season to taste with salt and pepper.
Cover and simmer about 5 minutes, until done.

Tips:

To ensure the flounder fillets cook evenly, make sure they are all of a similar thickness. If necessary, use a sharp knife to trim any uneven edges.
Pat the flounder fillets dry with paper towels before cooking. This will help to prevent the fish from sticking to the pan and will also help to create a crispy crust.
Use a non-stick skillet or a well-seasoned cast iron skillet for cooking the flounder. This will help to prevent the fish from sticking and will also help to create a nice crust.
Do not overcrowd the skillet when cooking the flounder. If the fillets are too close together, they will steam rather than fry and will not develop a crispy crust.
Cook the flounder fillets over medium-high heat until they are golden brown and cooked through. The fish should flake easily with a fork when it is done.
Serve the flounder fillets immediately with your favorite sides, such as rice, vegetables, or a salad.

Conclusion:

Flounder is a delicious and versatile fish that can be cooked in a variety of ways. Sautéing is a quick and easy method that results in a crispy crust and tender, flaky flesh. By following the tips above, you can cook perfect flounder fillets every time.

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