Pan Roasted Flounder Recipe

Prepare fillets

Pat the flounder fillets dry with paper towels. Season both sides evenly with the kosher salt and freshly ground black pepper. Lightly dust each fillet with the all-purpose flour, shaking off any excess — this helps create a thin golden crust and aids sauce adhesion.

Heat pan

Place a large heavy skillet (preferably stainless steel or cast-iron) over medium-high heat. Add the extra-virgin olive oil and 2 tablespoons of the unsalted butter. Heat until the butter foams and just begins to brown slightly and the oil shimmers (about 1–2 minutes).

Pan-roast fillets

Carefully add the flounder fillets to the hot pan in a single layer, presentation-side up if skinless, leaving space between pieces. Do not overcrowd; work in batches if necessary. Cook undisturbed for 2–3 minutes until the underside is golden brown. Gently turn each fillet with a thin spatula and cook the second side for 1–2 minutes more until cooked through and opaque (internal temperature ~ 135–140°F / 57–60°C). Transfer cooked fillets to a warm plate and tent loosely with foil.

Sauté aromatics

Reduce heat to medium. Add the remaining 1 tablespoon unsalted butter to the same skillet. Add the minced shallot and sauté for 1–1½ minutes until softened and translucent but not browned. Add the minced garlic and sauté 20–30 seconds until fragrant.

Deglaze

Pour in the dry white wine (or chicken broth) to deglaze the pan, scraping up any brown bits from the bottom with a wooden spoon. Let the liquid simmer briskly for 1–2 minutes to reduce slightly.

Finish sauce

Stir in the fresh lemon juice and capers. Remove the skillet from the heat and swirl in the cold cubed butter, one piece at a time, to emulsify and thicken the sauce into a silky finish. Taste and adjust seasoning with a pinch more salt and pepper if needed. Stir in the chopped parsley.

Return fish to pan

Return the flounder fillets to the skillet for 20–30 seconds, spooning the sauce over them to warm and coat (do not overcook).

Plate each fillet, spoon extra sauce and capers over the top, garnish with lemon wedges and microgreens or additional parsley. Serve immediately.