Flounder Recipe

Prepare and marinate fillets

Pat the 4 flounder fillets dry with paper towels. Place in a shallow dish or zip-top bag. In a small bowl whisk 2 tbs olive oil, 2 tbs lemon juice, 2 tsp minced garlic, 2 tbs chopped parsley, 1 tsp salt, 1 tsp black pepper and 1 tsp paprika. Pour the marinade over the fillets, turning to coat both sides. Marinate in the refrigerator for 15–20 minutes (no more than 30 minutes to avoid 'cooking' the delicate fish).

Set up coating station

Place 1 tbs all-purpose flour on a plate. On a second plate combine 1 cup breadcrumbs and 2 tbs grated Parmesan cheese. Remove fillets from marinade and let excess drip off; lightly dredge each fillet in flour, shaking off the excess, then press into breadcrumb mixture to coat evenly. Reserve any remaining breadcrumb mix.

Cook fillets

Heat a large nonstick or stainless steel skillet over medium heat. Add 1 tbs olive oil and 2 tbs unsalted butter. When butter foams and oil shimmers (about 1 minute), add the flounder fillets in a single layer (work in batches if needed). Cook undisturbed 2–3 minutes until the bottom is golden and crisp. Carefully flip and cook 1.5–2 minutes more until the fish is opaque and flakes easily with a fork (internal temp ~ 130–135°F / 54–57°C). Transfer cooked fillets to a warm plate and tent loosely with foil.

Make pan sauce

Reduce heat to low–medium and add 3 tbs unsalted butter to the same skillet, scraping up any browned bits. Add 2 tbs white wine (or chicken broth) and 1 tbs rinsed capers; simmer 30 seconds to reduce slightly. Stir in 2 tbs fresh lemon juice and 1 tsp lemon zest. Allow sauce to bubble gently 30–45 seconds, then remove from heat and whisk in remaining 1 tbs chopped parsley, 0.25 tsp salt and 0.25 tsp black pepper. Taste and adjust seasoning.

Finish and spoon

Return the cooked fillets to the skillet off-heat for 20–30 seconds to warm through if needed, spoon the lemon-butter-caper sauce over each fillet, and let sit 1 minute for flavors to meld.

Transfer flounder to serving plates. Garnish with fresh parsley and a lemon wedge for each portion. Serve immediately with your choice of sides (steamed vegetables, rice, or a light salad).