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How to Cook Flounder Fillets in a Pan

Pan-seared flounder fillets are so easy and quick to put together, so much so that you can cook them in less than half an hour without breaking a sweat. If this is your first time attempting to cook flounder fillets and you have no idea how to begin, worry no more; we’ve got you covered. You’ll be pretty surprised at how simple this recipe is.

In this article, we’ll be walking you through the easy steps and procedures to carry out, including cooking tips that are sure to come in handy when cooking your flounder fillets in a pan. Ensure you pay necessary attention and take notes of the following.

How To Cook Flounder Fillets In A Pan

Flounder Nutrition Facts

How To Cook Flounder Fillets In A Pan

Tips for Cooking Flounder Fillets in a Pan

Use some flour – to ensure your flounder fillets are crispy and well seared on the outside, use some flour to coat all sides of the fish before you begin frying them. The flour helps the fish not to stick to the pan, too. You can also use flour to check the heat of the pan, so to know when it’s hot enough to receive the fillets. Just sprinkle some flour on the oil in the pan, and if it sizzles up into nothing, your pan is hot enough.

You can make the sauce – to add a little more edge to your cooking style and more flavor to the fish, you can cook up a little bit of sauce with butter, parsley, garlic, lemon juice, salt and pepper in a pan, or you can just use ketchup or any other kind of sauce you want.

Defrost the fillets – if your flounder fillets have been sitting in the freezer for a whole day or more, it’s advisable to defrost them before you start cooking. You can defrost them by leaving them in a bowl or plate and allowing them to come to room temperature. Defrosting the fish helps them to cook and be less tough when cooked.

Seasoning the fillets – everyone has their preferences when it comes to seasoning their dish. Some might choose to use just salt and pepper, while others can go as far as to add parsley or onion powder; it all depends on the person cooking. Keep in mind that you can add as many seasonings as you want. The quantity of the seasonings used can also vary depending on your preference.

Rest the fillets – resting the flounder fillets after cooking helps the juices in the fish to even distribute around. It helps to lock in the flavor and heat, so you don’t have to worry about your food getting too cold. Resting the fillets also allows the oil in them to absorb into them more for flavor.

Don’t use too much salt – seafood, in general, is very delicate, so don’t add much salt that could disrupt the flavor or texture of your dish. Although a little bit of salt is okay to extract the nutrients from the fillets, don’t overdo it, so the nutrients that come with the fish don’t leak out or anything.

Don’t overcrowd your pan – flounder fillets are a little bit, and overcrowding the pan with them might cause to fillets to not cook thoroughly. If you’re cooking more than 3 fillets, divide them into batches and cook on both sides for 3 or 4 minutes each.

A side note: if your founders are thicker, there is no need to add flour. Flour is mainly added to founders to enable them not to stick to the pan because they’re so thin.


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Cooking Time for Flounder Fillets in a Pan

Below we’ve compiled the necessary timing guidelines you should always keep in mind when attempting to cook flounder fillets on a stovetop.

Cooking procedure  Cooking time
Cooking flounder fillets in a pan on a stovetop
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How To Cook Flounder Fillets In A Pan

Pan Fried Flounder Fillets (1 serving)

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Side dishes


  1. Add all the seasonings into a small bowl and mix thoroughly. Season and rub on the fillet with the spice mixture on both sides. Next, take out a bowl of all-purpose flour and coat the fillet in the flour.
  2. Pour some olive oil into a pan and allow to heat up over medium heat. Add the fillet and cook on each side for 4 minutes. The flounder will become flaky and browned. Take it out and drain the oil on a plate lined with paper towels while leaving it to rest.
  3. You can repeat this process for all the flounder you’ll be cooking. Keep in mind that this recipe is for only one flounder, and if you’re going to be cooking more than one, multiply the ingredient measurement by the number of flounders you have.
  4. Serve on a plate with lemon wedges and French fries. You can use tartare sauce or any other sauce of your choice. Lastly, sprinkle a handful of freshly chopped parsley on the flounder.
  5. For side dishes, you can use our recommended French fries and lemon wedge, or you could use rice and gravy, potatoes, salads, or any other side dish you think will be fantastic with your flounder fillets.

Fried flounder fillets are really that simple to cook! You might find yourself making this recipe dish all week because of how tasty and easy to prepare it is. You can share this recipe with your friends, family members or neighbors, they’ll be sure to love it.

If you want to warm up your flounder leftovers from the refrigerator, just put them in the microwave for 8 minutes or so. Store in the refrigerator for at least 5 days.

If you’re interested in learning more about how to nicely cook flounder fillets in a pan so they bring out the best results, feel free to check out this amazing video recipe.

  • Author: Bobby