Whole Pan-Fried Flounder
A really tasty, lean fish for the whole family! Whole fried flounder is a great idea for a hearty, nourishing family dinner. It's not hard to make and doesn't take much time. Serve it with boiled rice, roasted potatoes, or a hearty fresh-vegetable salad. The fish comes out delicious, tender, and juicy.
Anna K
Recipe author
Whole Pan-Fried Flounder
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 47 %
14 g
Fats 37 %
11 g
Carbohydrates 17 %
5 g
174 kcal
GI:
0
/
0
/
100
- Rinse the flounder well to wash off any dirt or silt residue, and pat the fish dry with paper towels. Lay each fish on a cutting board eyes and dark side up, lightly scrape the skin with a knife (flounder has almost no scales), and cut off the fin along one side. Clean out the intestines and other innards, being careful not to crush the gallbladder — otherwise the fish will turn out bitter. Rinse the flounder well again. Do this with each fish one at a time. In a small bowl, whisk together the lemon juice, mustard, olive oil, sea salt, and freshly ground black pepper until well combined. You can add other spices that go well with fish. Put the cleaned, prepped flounder in a large deep bowl and pour the lemon-mustard-olive oil marinade over it. Let the fish marinate for about 20 minutes; it will absorb the seasonings and lose any fishy smell. Spread flour over a large wide plate (big enough to hold a whole fish). Once the flounder has marinated, lift it out and shake off the excess marinade, then dredge it lightly in flour — this firms up the fish, keeps it juicy inside, and stops it sticking to the pan. Heat a large heavy nonstick skillet over medium heat with vegetable oil. Lay the flounder in the skillet and fry for 5 to 6 minutes per side, until golden and appetizing. Transfer the fried flounder to a plate and serve, garnished with chopped fresh herbs. Enjoy!
Caloric content of the products possible in the composition of the dish
- Hot smoked flounder - 192 kcal/100g
- Boiled flounder - 103 kcal/100g
- Fresh flounder - 83 kcal/100g
- Ground black pepper - 255 kcal/100g
- Whole durum wheat flour fortified - 333 kcal/100g
- Whole durum wheat flour, universal - 364 kcal/100g
- Flour krupchatka - 348 kcal/100g
- Flour - 325 kcal/100g
- Mustard canteen - 417 kcal/100g
- Mustard - 417 kcal/100g
- Vegetable oil - 873 kcal/100g
- Lemon juice - 16 kcal/100g
- Olive oil - 913 kcal/100g
- Fresh frozen soup greens in a package - 41 kcal/100g
- Greenery - 41 kcal/100g
- Sea salt - 0 kcal/100g
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