Sautéed Flounder with Fresh Herbs

Total Time
20 min
10 min
10 min
This fish recipe is very delicate and mild - a great basic to add to your recipe collection. Enjoy it as is or dressed up with a light hollandaise or homemade tartar sauce.


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.

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