Pan Fried Flounder Fillets

My recipe for Pan-Fried Flounder Fillets is super simple and very quick. Yet they always turn out moist and very flavorful. You can pair and serve them in many ways. I’m sure you already have all the ingredients in your pantry to make this recipe. So give it a try!

Flounder

Flounders are a group of flat fish species. They are a great source of protein—lower in calories and fat. The flavor of flounder is very mild. If you don’t like fish that taste and smell fishy, you’d probably like flounder. The fillets are generally thinner and more delicate.

There are many ways you can cook flounder fillets, but pan fried flounder is the quickest and easiet. Baking is also another popular method to cook flounder.

How long to cook

Flounder is a very thin fish fillet. So it cooked very quickly. If you get your pan heated well, 1 minute to 2 minutes a side should do the trick. You might need to adjust the time depending on how thick your flounder fillets are. But most flounder fillets are pretty thin and doesn’t take more than a five minutes to cook.

Once the fish fillets are done cooking, make sure to remove them from the pan. Because the residual heat of the pan can continue cooking the fish fillets and dry them out.

You can also use an instant thermometer to check the doneness, but since the flounder fillets are thin, it’s hard to get an accurate measure.

Serving Ideas with Pan Fried Flounder

Since they don’t have a strong fishy smell or flavor, they pair well with so many other dishes. I love serving flounder with my rice bowls, along with veggies and either lime or a sauce such as yum yum sauce.

You can also use them in tacos to make fish tacos. You can also use them in wraps.

I also like to serve them with salads. It’s great with some creamy lemon dill sauce.

Fish sandwiches with flounder are also an easy lunch option.

Print Recipe

Pan Fried Flounder Fillets

Author: Roshani Wickramasinghe Cooking Method: Pan frying Cuisine: Famous Across multiple cuisines Courses: Dinner, Lunch Recipe Keys: Dairy Free Gluten Free Quick Meals

Difficulty: Beginner Prep Time 5 mins Cook Time 4 mins Total Time 9 mins

Description

My recipe for Pan-Fried Flounder Fillets is super simple and very quick. Yet they always turn out moist and very flavorful. You can pair and serve them in many ways. I'm sure you already have all the ingredients in your pantry to make this recipe. So give it a try!

Ingredients

Servings

• 1 tsp Avocado oil/Olive oil

• ¹⁄₂ tsp Paprika/Cayenne/Chili Powder

• ¹⁄₂ tsp Freshly ground black pepper

• ¹⁄₄ tsp Granulated garlic/garlic powder

• ¹⁄₄ tsp Salt (adjust to your taste)

• 1 ¹⁄₂ tsp Lime Juice/Lemon Juice

• 2 Flounder Fillets

• Oil spray to spray the pan

• 1 lime/lemon wedge to serve fish with (optional)

Instructions

1. In a bowl, mix oil, paprika, black pepper, garlic, salt, and lime or lemon together. Keep it aside.

   

2. Pat the fish fillets dry with paper towels to remove any excess moisture. 

   

3. Using a brush or a spoon, generously apply the marinade to both sides of the fish fillets.

   

4. Heat a nonstick pan to medium heat. Spray the pan with oil. (If you're using a stainless steel pan, make sure to add a little bit of extra oil.) Place the fish and cook for 1 to 1 min 30 seconds on one side. Do not touch the fish or try to move it. Then flip and cook the other side for about 1 - 1 minute and 30 seconds or until the fish is cooked through.

   

5. Remove the fish fillets from the pan as soon as they're done to stop them from overcooking. Serve with a lemon or lime wedge. 

   

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