Photo of Sautéed flounder with fresh herbs by WW

Sautéed flounder with fresh herbs

SmartPoints® value per serving
Total Time
20 min
10 min
10 min
Looking to add more fish to your recipe collection? This is the perfect start with it's mild and delicate flavors and quick 20-minute preparation time. This flavors are very mild, a helpful way to introduce fish into your family dinners. Flounder is so light and doesn't have the off-putting fish smell of many other fish. Serve this one with some steamed brown rice and a favorite green vegetable such as broccoli or green beans for a complete meal. Choose this for a fun dinner party meal and serve with some mixed greens and a light vinaigrette or hollandaise to dress the dish.


All-purpose flour

2 Tbsp

Table salt

½ tsp

Black pepper

¼ tsp, or more to taste

Uncooked flounder fillet(s)

1 pound(s), or other flat fish like sole or fluke, washed, dried

Cooking spray

3 spray(s)

Regular butter

½ Tbsp

Olive oil

½ Tbsp

White wine

¼ cup(s), dry variety


¼ cup(s), parsley or tarragon, fresh chopped, or a combination of all three


  1. Place flour in a shallow bowl. Rub salt and pepper into both sides of fish; dredge in flour to coat both sides.
  2. Coat a large skillet with cooking spray and set over medium-low heat; melt butter in oil. Add wine and increase heat to medium-high; allow wine to reduce by half.
  3. Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook until no longer translucent in the middle, careful not to overcook it, about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs.
  4. Serving size: 3 1/2 oz


Serve with fresh lemon juice if desired.