Acadia's Sauteed Italian Flounder

Delight your taste buds with Acadia's Sautéed Italian Flounder, a quick and flavorful dish that's perfect for weeknights yet elegant enough for entertaining. This easy recipe features tender, flaky flounder fillets lightly coated in flour, then pan-seared to golden perfection in a luscious blend of olive oil and butter. The fillets are finished with a bright, zesty sauce of garlic, fresh lemon juice, and fragrant oregano, and topped with a shower of parmesan cheese and parsley for a savory Italian twist. Ready in just 25 minutes, this seafood favorite is as versatile as it is delicious—serve it alongside roasted veggies, rice, or a crisp green salad for a restaurant-quality meal at home. Perfect for lovers of Mediterranean cuisine, this dish is guaranteed to impress!

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 0.5 cups all-purpose flour
• 3 tablespoons olive oil
• 2 tablespoons unsalted butter
• 3 cloves garlic cloves
• 1 whole lemon
• 2 tablespoons fresh parsley
• 2 tablespoons parmesan cheese
• 1 teaspoon dried oregano
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Pat the flounder fillets dry with paper towels. Season both sides with salt and black pepper to taste.

Step 2

Place the all-purpose flour on a shallow plate. Lightly dredge each fillet in the flour, shaking off any excess. Set aside on a clean plate.

Step 3

Peel and mince the garlic cloves, and zest the lemon, reserving the zest. Then cut the lemon in half and juice it, setting the juice aside.

Step 4

Finely chop the fresh parsley. Grate the parmesan cheese if not pre-grated.

Step 5

Heat a large non-stick skillet over medium heat. Add 2 tablespoons of olive oil and 1 tablespoon of butter to the skillet, allowing the butter to melt and combine with the oil.

Step 6

Carefully place the floured flounder fillets into the skillet without overcrowding. Cook for about 3 minutes on the first side, until golden brown. Flip gently and cook for another 2-3 minutes, until the fish is opaque and flakes easily with a fork. Work in batches if necessary, transferring cooked fillets to a clean plate.

Step 7

Reduce the heat to low and add the remaining tablespoon of olive oil and butter to the skillet. Add the minced garlic, cooking for about 30 seconds until fragrant but not browned.

Step 8

Stir in the lemon juice, lemon zest, dried oregano, and half of the chopped parsley. Let the sauce simmer for 1 minute, then remove the skillet from heat.

Step 9

Place the flounder fillets back into the skillet, spooning the sauce over the top. Sprinkle with grated parmesan cheese and the remaining parsley.

Step 10

Serve immediately with your choice of side dishes, such as roasted vegetables, steamed rice, or a fresh salad. Enjoy!

Nutrition Facts

Serving size	(613.6g)

Amount per serving	% Daily Value*
Calories	1205.6

Total Fat 71.8g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat 4.0g
Cholesterol 254mg	0%
Sodium 3558.2mg	0%
Total Carbohydrate 56.6g	0%
Dietary Fiber 4.6g	0%
Total Sugars 1.7g
Protein 83.4g	0%

Vitamin D 480IU	0%
Calcium 156.6mg	0%
Iron 6.1mg	0%
Potassium 1087.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.6%

Protein: 27.7%

Carbs: 18.8%