Flounder Recipes
Light and delicious flounder recipes — pan-fried, baked, stuffed, and paired with bright, fresh sauces.
★ Dinner
DinnerFlounder Milanese with Arugula and Tomatoes
Breaded flounder milanese, lightly pan sauteed and topped with an arugula, lemon and tomatoes – a simple yet delicious way to prepare fish. Perfect for Lent, or any night you're in the mood for fish.
Ingredients
- 4 (4 oz each) skinless flounder fillets
- pinch kosher salt
- 1 teaspoon olive oil
- to taste freshly ground black pepper
- 4 cups baby arugula
- 1 (diced small) medium vine ripe tomato
- 1 lemon
- 2 large (or 1 large egg) egg whites
- 2/3 cup seasoned bread crumbs
- about 1 tbsp worth olive oil spray
Instructions
- 1Season fish lightly with salt and pepper.
- 2In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish.
- 3In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish.
- 4Dip each fish filet in the egg whites, then bread crumbs.
- 5Heat a large saute pan over medium heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until the crumbs are golden and the fish is opaque and cooked through.
- 6To serve, place a fillet on each dish and top with arugula salad and lemon.
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Open in Pepper →Why Flounder Is the Most Beginner-Friendly Fish
Flounder's mild flavor and delicate, flaky texture make it one of the easiest fish to cook and the easiest to enjoy. It pairs with almost any flavor profile — lemon butter, capers, tomatoes, or just a simple herb crust.
Because the fillets are thin, flounder cooks in under five minutes. A hot pan with butter, a quick flip once the edges turn opaque, and a squeeze of lemon is all it takes for a dinner that feels effortlessly elegant.
On Pepper, home cooks regularly return to flounder recipes like these, building a seafood repertoire that starts with one of the most approachable fish in any market.
Quick Tips
- 1
It cooks in minutes
Flounder is thin and delicate — it goes from perfectly cooked to overdone in about 60 seconds. Watch it closely and pull it the moment the flesh turns opaque and flakes easily with a fork.
- 2
Use a thin, wide spatula
Flounder fillets are fragile and tend to fall apart when flipped. A thin fish spatula that slides under the whole fillet at once prevents it from tearing. Avoid tongs for this fish.
- 3
Bright flavors complement it well
Flounder has a mild, sweet flavor that shines with light sauces — lemon butter, capers, fresh herbs, or a quick white wine pan sauce. Heavy or spicy sauces can easily overpower it.
- 4
Bake stuffed for a showstopper
Flounder's flat shape makes it ideal for stuffed preparations — crab or shrimp stuffing rolled inside the fillet looks impressive and is easy to make. It's a classic for good reason.
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