Pan Seared Flounder

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is lower in saturated fat.

flounder fillets

🥗Healthier: cod

💰Cheaper: tilapia

Cod is a lean fish with a similar texture.

Heat a skillet on medium-high heat and add olive oil.

Add onions and garlic to the skillet and stir well.

Saute the onions and garlic for three minutes until the onions are soft and tender.

Add spinach to the skillet, along with black pepper and salt.

Stir the spinach until it wilts, which takes about three minutes.

On a plate, combine all-purpose flour, black pepper, garlic powder, and sriracha, and mix together.

Season the flounder fillets with salt and black pepper.

Lightly coat both sides of the fish fillets with the flour mixture.

In the heated skillet with olive oil, add the fish fillets seasoned side down and sear for two minutes.

Flip the fish and cook for another two minutes.

Remove the fish from the pan and let it sit for three to four minutes.

In a medium pan, melt butter and add garlic, stirring well.

Add lemon juice and salt to the butter mixture.

Finally, add parsley to the sauce and mix until combined.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens