Pan Seared Herb Flounder

Posted on

I originally planned to make a walnut crusted flounder. Due to my husband’s nut allergy, I used flour and corn flake crumbs to give the flounder a crunch.  I also greased the pan with cooking spray ; a technique used to cut the fat content. Flounder fillets are thin and small with a milky color that cooks up white. The mild delicate taste of Flounder is sweet and has a delicate texture with small flakes.  Because the flounder appeared to seem delicate, I was nervous about cooking it but the results weren’t completely disastrous.  It is important to keep an eye on this fish when its cooking because it is vulnerable of falling apart. A little lemon/lime juice enhances the taste in this fish. Some people like to drizzle butter-wine sauce over this fish and you can do that but I won’t be using this condiment for this recipe.  This dish serves well with string beans, mashed potatoes, or wild rice.


  • 4 skinless flounder-fillets
  • Salt and pepper, to taste
  • Flour combined with cornflake crumbs, for dredging fish
  • 1 tablespoon of chopped fresh basil
  • 1 tablespoon of chopped fresh mint
  • 1 teaspoon of thyme
  •  1/2 teaspoon of paprika
  • 1 lemon, juiced
  • 1 tablespoon of mustard
  • 2 tablespoons of  EarthBalance butter


Wash fillets in cold water and pat dry. Sprinkle with salt and pepper.  Pour flour and crumbs in a zip-lock bag. Add the herbs and spices and shake well till combined.  Melt butter in a sauce pan. Remove pan from stove. Add in mustard and lemon juice. Mix well till thick.  Grease a heavy-bottomed skillet  with cooking spray and heat on medium-high.  Dunk each fillet over the mustard mixture till covered. Then dredge the fillet in the flour mixture.  Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.  Serve fish hot.

Yields 4 servings


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s