Fillet Of Flounder
Delicate flounder fillets are coated in fine bread crumbs and lightly sautéed in butter, creating a crispy exterior with tender, flavorful fish inside. Perfect for a light dinner or special occasion, this dish pairs well with fresh vegetables or a simple salad for a satisfying meal.
Ingredients
Instructions
- Combine egg, milk, salt, and pepper in a mixture.
- Soak the fish fillets in this mixture for 15 minutes.
- Dip each fillet in the fine bread crumbs.
- Melt butter in a skillet.
- Add the coated fillets to the skillet and sauté on both sides until browned.
Tips & Substitutions
For a crispier texture, consider using panko breadcrumbs instead of regular fine bread crumbs. You can also substitute the butter with olive oil for a lighter option. If you want more flavor, add herbs like dill or parsley to the egg mixture. Make sure not to over-soak the fillets, as they can become too soggy. This recipe pairs beautifully with Grilled Lemon Dill Fish.
Serving Suggestions
Serve the sautéed flounder fillets with a side of steamed vegetables or a fresh salad for a light meal. They also pair well with rice or quinoa. For an elegant touch, drizzle a lemon butter sauce over the fillets before serving. This dish is a wonderful addition to any seafood recipes collection and can be complemented with a glass of white wine.
Storage & Reheating
Store any leftover flounder fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a skillet over low heat, adding a little butter or oil to prevent drying out, or pop them in the oven at 350°F for about 10 minutes until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Fillet Of Flounder contains roughly 620 calories, with 11g protein, 121g carbohydrates, and 11g fat. It is an excellent source of calcium (27% of the Daily Value), protein (22% of the Daily Value), and iron (21% of the Daily Value), and a good source of potassium and vitamin A. Note that it is relatively high in sodium, at 958mg per serving (42% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just be sure to thaw them completely in the refrigerator before marinating them in the egg and milk mixture. This ensures even cooking and helps maintain the texture of the fish.
What can I substitute for milk in this recipe?
If you're looking for a dairy-free option, you can substitute the milk with almond milk, coconut milk, or any other plant-based milk. Just make sure to choose an unsweetened variety to avoid altering the flavor of the dish.
How can I tell when the flounder is cooked through?
Flounder is cooked through when it becomes opaque and flakes easily with a fork. The cooking time may vary, but generally, it should take about 3-4 minutes per side over medium heat. Be careful not to overcook it, as this can lead to a dry texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).