Pan-Seared Flounder Perfection

Pan-searing flounder is a simple and quick way to cook this mild, delicate, and flaky fish. It is a healthy option, low in fat and calories, and a good source of phosphorus, vitamins B12 and D, and omega-3 fatty acids. To prepare, season the flounder fillets with salt and pepper, and dredge in flour. Heat oil and butter in a flat, heavy-bottomed skillet on medium-high heat. Cook the fish for about 3 minutes on each side, until deep brown and crispy. For a gluten-free option, use rice flour instead of all-purpose flour. Serve immediately with a sauce of your choice, such as lemon butter sauce or fried rosemary and garlic.

Seasoning and coating the flounder

To season and coat the flounder, start by washing the fillets in cold water and patting them dry with paper towels. This step is crucial to ensure the fillets are extra dry, which will help achieve a crisp crust. Sprinkle both sides of the fillets with salt and pepper to taste. You can also experiment with other seasonings like lemon-pepper or dill to complement the fish.

For a lighter coating, simply dust the fillets with a small amount of flour, ensuring both sides are evenly coated. This step will help create a crisp brown crust on the exterior of the fish. You can use regular flour or rice flour if you prefer a gluten-free option.

If you desire a heavier breading, you can create a double coating by following these additional steps: whisk egg yolks with milk in a medium bowl. Spread the flour and plain dried breadcrumbs in separate wide, shallow bowls, and season both with salt. You can also add other dried spices like cayenne pepper, paprika, or garlic powder to the flour for extra flavour.

First, dredge the fish fillets in the flour, dusting off any excess. Then, dip them in the egg mixture before dredging them in the breadcrumbs. This double coating will act as a barrier, protecting the delicate flesh of the fish from falling apart during cooking.

Pan preparation

To pan-sear flounder, you will need a heavy-bottomed skillet or saute pan. A cast-iron skillet is ideal, but a stainless steel pan will also work.

First, coat the bottom of your pan with olive oil or a mix of olive oil and butter. Heat the pan on medium to medium-high heat. You will know the pan is hot enough when the oil begins to shimmer.

While the pan is heating up, prepare your flounder fillets. Wash the fillets in cold water and pat them dry with paper towels. Season both sides of the fillets with salt and pepper. You can also add other dried spices like paprika, lemon pepper, cayenne pepper, or garlic powder.

If you want a lighter coating on your flounder, you can simply dredge the fillets in flour before placing them in the pan. For a heavier breading, you can dip the fillets in an egg and milk mixture and then dredge them in breadcrumbs or panko.

Once your pan is hot and your fillets are prepared, it's time to cook the fish. Carefully place the fillets in the pan and cook for about 3 minutes on each side. Flounder is a delicate fish, so take care when flipping it. Cook until the fish is deep brown and crispy, and the flesh is opaque and firm to the touch.

When the flounder is cooked to your liking, remove it from the pan and let it rest for a few minutes before serving.

Cooking the fish

Wash the fillets in cold water and pat them dry. Season the fish with salt and pepper, and dredge them in flour. If you want a lighter coating, you can skip this step and the next one. Whisk an egg with milk in a shallow bowl and dip the fillets in the mixture. Then, dredge the fillets in breadcrumbs or panko.

Coat the bottom of a heavy skillet with olive oil and preheat it over medium heat. You can also use a mixture of olive oil and butter, or butter alone. Avoid using other cooking oils, such as vegetable or peanut oil, as they will add calories without much flavour.

Add the fish to the pan when the oil begins to shimmer. Cook the fish for about three minutes on one side, then turn it over and cook for another three minutes, until deep brown and crispy. Flounder is a delicate fish, so take care when flipping it. If it breaks apart, don't worry—it will still taste good!

Remove the fish from the pan and let it rest for a few minutes. Serve with lemon wedges, and sprinkle with paprika or freshly chopped flat-leaf parsley or dill for added colour and flavour.

Removing the fish from the pan

To check if the fish is done, you can also press it lightly with a spatula or your finger. If the flesh springs back with some resistance, it is ready. Another sign that the fish is done is if the exterior has developed a crisp, golden-brown crust.

Once the fish is cooked, use a spatula to carefully lift the fillets out of the pan and transfer them to a serving platter or individual plates. It is important to be gentle during this step as flounder is a delicate fish and can easily break apart.

Let the fish rest for a few minutes before serving. This will allow the juices to redistribute and ensure that the fish is moist and tender.

Finally, serve the flounder with your choice of sides and garnishes. Fresh lemon wedges are a classic accompaniment, adding a bright, tangy flavor to the dish. You can also sprinkle the fish with a touch of paprika or freshly chopped herbs such as flat-leaf parsley or dill for added color and flavor.

Serving suggestions

Pan-seared flounder is a versatile dish that can be served in a variety of ways. Here are some serving suggestions to complement the delicate flavour and texture of the fish:

• Lemon butter sauce: A light and tangy lemon butter sauce is a classic accompaniment to flounder. Simply squeeze some fresh lemon juice into the skillet after cooking the fish, and scrape up any browned bits. You can also add chopped fresh herbs like basil, chives, or parsley for extra flavour.
• Salads: Flounder can be served with a variety of salads, such as a cucumber, melon, and farro salad with feta, or a herbed couscous salad.
• Sides: Consider serving the fish with sides like baked or mashed potatoes, roasted vegetables, or a light rice dish.
• Garnishes: Fresh herbs like parsley or chives can be used as garnishes to add a pop of colour and flavour to the dish.
• Other sauces: If you're looking for something different, you can try serving the flounder with a mango salsa, a smoky tomato sauce, or a creamy dill sauce.
• Vegetables: Grilled or steamed vegetables like asparagus, broccoli, or green beans can complement the fish nicely.

Remember, when serving flounder, it's best to keep the sides and accompaniments light and simple to let the delicate flavour of the fish shine through.

Frequently asked questions