Pan-Seared Lemon-Butter Flounder with Capers

Looking for a simple flounder recipe? This pan-seared lemon-butter flounder with capers is ready in 20! Quick, flavourful, and oh-so-easy. Get the recipe now!

May 21, 2025
By Kendra Thompson .

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Recipe Introduction

Quick Hook

Ever find yourself craving something fancy but fast? This flounder recipe is your answer! The zesty lemon butter fish flavor will have you hooked.

Brief Overview

Pan-seared flounder is an American classic with European roots. It's generally easy to make in just 20 minutes. This recipe yields 2 servings.

Main Benefits

Low calorie flounder recipes are a fantastic source of lean protein. It is perfect for a quick pescatarian dinner . Honestly, it's a restaurant-quality meal you can whip up at home.

Pan-Seared Lemon-Butter Flounder with Capers Recipe Card

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Preparation time:10 Mins

Cooking time:10 Mins

Servings:2 servings

Ingredients:

• 2 (6-ounce/170g each) flounder fillets, skin on or off
• 1 tablespoon all-purpose flour (15 ml)
• Salt and freshly ground black pepper, to taste
• 2 tablespoons unsalted butter (30g)
• 2 tablespoons extra virgin olive oil (30 ml)
• 2 cloves garlic, minced
• 1/4 cup dry white wine (e.g., Sauvignon Blanc, Pinot Grigio) (60 ml)
• 1/4 cup chicken broth (60 ml)
• 2 tablespoons lemon juice, freshly squeezed (30 ml)
• 2 tablespoons capers, drained
• 2 tablespoons chopped fresh parsley, for garnish

Instructions:

• Pat flounder fillets dry with paper towels. Season with salt and pepper. Dredge lightly in flour, shaking off excess.
• Heat butter and olive oil in a large non-stick skillet over medium-high heat. Add garlic and sauté until fragrant (about 30 seconds), being careful not to burn.
• Place flounder fillets in the skillet, skin-side down if using skin-on fillets. Cook for 3-4 minutes per side, or until golden brown and the fish is cooked through and flakes easily with a fork.
• Remove flounder from the skillet and set aside. Add white wine and chicken broth to the skillet, scraping up any browned bits from the bottom. Bring to a simmer.
• Reduce the sauce slightly, about 2 minutes. Stir in lemon juice and capers. Taste and adjust seasoning if needed.
• Return the flounder to the skillet and spoon the sauce over the fillets. Garnish with fresh parsley. Serve immediately.

Let's Talk Flounder, Darling!

So, how to make flounder fish that actually tastes good? i've been there. many easy fish fillet recipes end up bland.

But not this one, trust me! i remember once trying to impress a date with a fancy fish dinner. total flop.

Overcooked, dry, you name it. that's why i'm obsessed with this flounder recipe . it's virtually foolproof.

This recipe is a breeze! Think of it like this: golden, pan-seared flounder recipes bathed in a vibrant fish lemon butter sauce . Add a pop of briny capers, and voilà !

look into Into Delicious: The Ingredients

Here's what you'll need to create this magic: two six-ounce flounder recipes fillets, a bit of flour, butter (the good stuff!), olive oil, garlic (because, duh!), white wine, chicken broth, fresh lemon juice, capers, and parsley.

See? nothing scary.

Now, that is a line-up of ingredients worthy of something special, and that is just what you are going to get with this almond crusted flounder recipe.

Alright, let's dive into the nitty-gritty of this flounder recipe ! honestly, getting the right ingredients and gear is half the battle.

You know? it's like setting the stage for a broadway play!

Ingredients & Equipment

Main Ingredients: The Stars of the Show

Okay, so here's what you'll need for this awesome pan-seared lemon-butter flounder . Remember, fresh is best , especially when it comes to fish!

• Flounder Fillets: 2 (about 6 ounces/170g each). Look for firm, shiny fillets that don't smell too "fishy." You know that fresh sea smell ? That's what you want.
• All-Purpose Flour: 1 tablespoon ( 15 ml ). This is just for a light dusting to help the flounder get that golden-brown crust .
• Unsalted Butter: 2 tablespoons ( 30g ). Use good quality butter. It makes a difference!
• Extra Virgin Olive Oil: 2 tablespoons ( 30 ml ). This helps keep the butter from burning and adds a nice flavor.
• Garlic: 2 cloves , minced. Fresh garlic, always!
• Dry White Wine: 1/4 cup ( 60 ml ). Sauvignon Blanc or Pinot Grigio works great. If you don’t have wine, you can use chicken broth with a splash of white wine vinegar.
• Chicken Broth: 1/4 cup ( 60 ml ). Low sodium is a good idea so you can control the salt.
• Lemon Juice: 2 tablespoons ( 30 ml ), freshly squeezed. Honestly, bottled juice just doesn't cut it.
• Capers: 2 tablespoons , drained. These little guys add that perfect burst of salty, briny flavor.
• Fresh Parsley: 2 tablespoons , chopped. For garnish. Makes it look fancy!
• Salt and Pepper: To taste. Don't be shy!

You know, i once tried making this with frozen flounder. let me tell you, fresh is always better . the texture and flavor are totally different! a good crusted flounder recipes is so worth it.

Seasoning Notes: Flavor Explosion

For this flounder recipe , the magic's in the sauce. It's all about that fish lemon butter sauce !

• Essential Spice Combinations: Salt, pepper, and garlic are your base. Simple, but effective.
• Flavor Enhancers and Aromatics: The lemon juice and white wine really brighten things up. The capers bring the zing!
• Quick Substitution Options: No capers? Try a few chopped green olives. No white wine? A splash more chicken broth with a tiny bit of white wine vinegar works.

And honestly, sometimes i throw in a pinch of red pepper flakes for a little kick. don't tell anyone! this recipe is a great place to get started with easy fish fillet recipes .

For the health conscious, this ww flounder recipes is a great choice and falls under the umbrella of low calorie flounder recipes.

Equipment Needed: Keep It Simple

You don't need a ton of fancy gadgets for this easy baked flounder recipes .

• Large Non-Stick Skillet: 12-inch/30 cm is perfect. A non-stick surface is essential to avoid the flounder from sticking.
• Fish Spatula: This helps you flip the delicate fish fillets without breaking them. A regular spatula can work, but be gentle!

If you're looking for a Quick Pescatarian Dinner , the flounder recipe is going to be your new go-to.

Alright, let's get cracking! this pan-seared flounder recipe is a game-changer. a tasty easy fish fillet recipe ! i am so pumped to share this with you.

It will have your family wanting more!

Cooking Method: Pan-Seared Lemon-Butter Flounder

Honestly, sometimes the simplest things are the best. This flounder recipe proves it! It's like a hug in a pan and screams quick pescatarian dinner.

Prep Steps for Flounder Perfection

Essential mise en place: Gather your ingredients. We're talking flounder fillets, butter, lemon, garlic, capers – the whole shebang. Measure everything out. Honestly, it makes cooking so much smoother.

Time-saving organization tips: mince your garlic beforehand. squeeze that lemon. chop parsley. get it all prepped. easy baked flounder recipes are all about being organized.

This will make your life so much easier.

Safety reminders: Watch that hot oil, folks! Seriously, burns are no fun. Plus, make sure your flounder is completely thawed before you start. No one wants to eat frozen fish, right?

Step-by-Step: Flounder Time!

1. Pat those flounder fillets dry. We need that beautiful sear! Season with salt and pepper. Dredge in a bit of flour.
2. Melt butter and olive oil in a non-stick skillet over medium-high heat. Sauté minced garlic until fragrant; don’t burn it ( ~30 seconds )!
3. Place the flounder in the skillet. Cook for 3- 4 minutes per side, until golden brown. Look for that flaky texture! The secret for the best Baked Breaded Flounder.
4. Remove the flounder . Deglaze the pan with white wine and chicken broth. Scrape up all the yummy bits!
5. Simmer for 2 minutes , then stir in lemon juice and capers. Taste and adjust seasoning, if necessary.
6. Return the flounder to the pan. Spoon that delicious sauce over each fillet. Garnish with parsley. Serve immediately!

Pro Tips For The Perfect Flounder Recipe

Expert Techniques: Patting the fish is super important for Crusted Flounder Recipes . Make sure the pan is ripping hot. This way you will achieve a perfect golden crust.

Common Mistakes: Overcooking! Flounder is delicate. Watch it like a hawk! Nobody wants rubbery fish.

Make-ahead options: you can prep the sauce ahead of time. store it in the fridge for a day or two.

Then, just sear the fish when you are ready. i actually had the most amazing sauce when making garlic parmesan flounder.

If you want low calorie flounder recipes , just skip the butter. you can how to make flounder fish without the butter or the wine.

You can skip those ingredients and it will still be super tasty!

Honestly, this flounder recipe is a winner. it is perfect for a weeknight meal. try it and tell me what you think! i also tried it with bronzini fish fillet recipe and it worked perfectly! this recipe is perfect if you're trying to have a creamy fish fillet recipe .

Also, if you want cheap seafood dinners , you can get a lot of flounder for cheap. don't think about it too much, this is one of the best fish recipes you'll ever try! the fish lemon butter sauce it creates tastes amazing.

This zesty lemon butter fish will change your life! if you have some recipes for flounder fillets and you don't know how to cook it, this is the easy fish fillet recipes for you.

And for people who want to eat healthy, salmon keto and keto fish is a great alternative, as well as recipe salmon with other tilapia fish and tilapia fish recipes .

This recipe will give you the best fish recipes baked or any baked fish recipe .

Bon appétit!

Alright, buckle up buttercups! we're diving deeper into this flounder recipe . it's about to get real tasty! let's chat about the nitty-gritty.

These are a couple recipe notes that will really make the difference.

Recipe Notes: Making Magic with Your Flounder

Time to get real personal. you know, i once tried to rush this recipe. oh my gosh! disaster. the sauce didn't thicken.

Patience , my friend, is key! now, let's break this down.

Serving Suggestions: Level Up Your Plate

Presentation matters, people! Seriously, think about how you plate. A sprig of parsley? A lemon wedge? Makes a world of difference. This creamy fish fillet recipe deserves some love.

For sides, you know steamed asparagus is a winner. but i also dig it with some quinoa. keeps things light and healthy.

Pair this easy fish fillet recipe with a crisp glass of white wine, and boom! perfect date night. or heck, a perfect tuesday! also, consider bronzini fish fillet recipe .

Storage Tips: Keepin' it Fresh

Okay, so you've got leftovers. First, high five! That flounder recipe is legit. But seriously, fridge is your friend. Keep it in an airtight container for up to 3 days.

Freezing? eh, i'm not a huge fan. the texture can change. but if you must , wrap it tight. reheating? gently in a pan with a splash of broth.

That keeps it moist.

Variations: Put Your Spin On It!

Let's talk dietary adaptions. need it dairy-free? no sweat! swap butter for olive oil. boom. you've got yourself a keto fish dinner! and for seasonal swaps? in the summer, try adding some grilled corn to the side.

Trust me on this. and if you want something a bit different maybe try almond crusted flounder .

If you're watching the waistline, this can be one of the low calorie flounder recipes , especially if you bake it! instead, try baked breaded flounder ! or panko crusted flounder .

You can also substitute with tilapia fish for a great dinner!

Nutrition Basics: Goodness Inside

Okay, i'm no nutritionist. but here's the deal. flounder is packed with protein. and this recipe? relatively healthy. plus, lemon and fish? hello, vitamin c! if you're feeling adventurous and want something similar, check out recipe salmon .

Try the garlic parmesan flounder

Cheap seafood dinners can be delicious! i'm not kidding! easy baked flounder recipes makes a ton of sense! i learned how to make flounder fish from my mom.

Check out more recipes for flounder fillets

Wrapping it Up

Honestly, this flounder recipe is a winner. it's easy, it's flavorful, and it's impressive. don't be scared to experiment. get in that kitchen and have some fun.

You got this! maybe if you are looking for something very specific ww flounder recipes might be exactly what you need! or salmon keto .

Speaking of fun, did you know that americans eat over 16 pounds of fish and shellfish per person, per year? that's a lot of seafood! enjoy your tasty flounder recipes and fish recipes baked ! also, there's always tilapia fish recipes and best fish recipes ! don't be afraid to try out quick pescatarian dinner , or even whiting fish dinner ideas ! if you like butter, try fish lemon butter sauce ! make it zesty lemon butter fish ! and don't forget to always check baked fish recipe .

Try out crusted flounder recipes .