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Fried flounder in pan

Pan-Fried Flounder Pieces

A lean fish — a great choice for dinner! With flounder you can easily put together a full dinner without gaining weight, and eaten regularly it can even help you slim down. Frying flounder is quite simple and quick. Let me just show you how to make it taste great.

BLUE-EYED

Recipe author

Composition / ingredients

Servings:

Flounder (I used 6 pieces cut into portions.)

700

Flour

Onion (medium)

Salt

Vegetable oil (for frying)

Dry spices (a pinch of fish seasoning)

Lemon juice

1.5

Ground pepper blend (optional)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 52 % 13 g

Fats 32 % 8 g

Carbohydrates 16 % 4 g

140 kcal

GI: 40 / 0 / 60

Cooking method

Cooking time: 30 min

Step 1:

How do you pan-fry flounder pieces? Gather your ingredients. Thaw frozen fish overnight on the bottom shelf of the refrigerator, or at room temperature without using water, so the fish stays juicy.
Step 2:

Rinse the flounder in cool water, scale it, and gut it if needed. Cut off the head and fins, clean the membrane out of the belly cavity, and rinse again. Pat dry with paper towels.
Step 3:

Then lightly salt and pepper each piece on both sides, sprinkle with dry fish seasoning, and gently rub it all into the fish. Squeeze lemon juice over each piece (¼ of a lemon was enough for me) and let it marinate for 15 minutes.
Step 4:

After 15 minutes, start frying. Heat a heavy-bottomed skillet over high heat, then pour in enough neutral oil to just barely cover the bottom. Turn the heat down to medium and let the oil get good and hot. Dredge each piece in flour, shaking off the excess so it won't burn.
Step 5:

Test the oil by dipping in a wooden skewer; if it bubbles around it, go ahead and add the fish. Put it dark-side down first, and don't cover it (though you can use a mesh splatter guard). Fry for 2–3 minutes until golden.
Step 6:

Then flip the fish and let it brown. That's it — the fish is done with a crispy crust. Move it all to a plate and you're ready to serve.
Step 7:

If you like your fish soft and tender, cut the onion into quarters — don't chop it too fine, since it just needs to serve as a bed for the fish.
Step 8:

Lightly fry the onion in the same oil from the fish over the lowest heat. Stir as you go, scraping up all the browned bits.
Step 9:

Lay all the fish on the onion, in a second layer if there's a lot. Pour about 50 ml of water or cream into the gaps (I used light cream), cover loosely, and steam for 2 minutes. The excess moisture cooks off, and the fish turns out amazingly tender and juicy, with a lovely aroma! Serve hot with vegetables or a light salad. It's great with rice and any kind of potatoes.

Flounder is a saltwater fish with a delicate flavor and low calorie count. Its flesh contains vitamins A, B12, E, and D, Omega-3 fatty acids, and record amounts of phosphorus, iodine, and cobalt. Don't walk past something this good for you at the store — be sure to grab some!
Like a lot of seafood, flounder has a distinctive iodine smell that isn't very pleasant. But coastal cooks have picked up plenty of experience and tricks for preparing seafood. You can get rid of that smell by marinating the fish in lemon or lime juice, frying it on a bed of onion, or, as the experts suggest, simply removing the dark skin. It's the skin that accumulates everything, especially in large, mature fish; young, small fish don't have this problem. I actually never remove the skin — on the contrary, the crispy skin is my favorite part. But I always choose smaller fish, usually already cut into portions, so there's no fuss with cleaning, and it always comes out juicy and delicious. Flounder itself is only about 90 calories; the calories come from frying in oil, so it's healthier to cook the fish on a grill pan or in an electric grill. That's delicious too, but those are other recipes.