Description
Pan Fried Flounder is a perfect choice for a quick and flavorful dinner When pan-seared, fish fillets develop a beautifully golden, crispy crust while remaining tender and flaky inside. The garlic basil sauce adds a rich depth of flavor with a fresh blend of basil, chili sauce and savory garlic.
Ingredients
- 1 pound flounder fillets
- 1teaspoon salt
- 1 teaspoon black pepper
- 2 teaspoons Old Bay seasoning or all purpose seasoning
- 1 tablespoon olive oil
- 1 tablespoon butter
Garlic Basil Sauce
- 1/3 cup mayonnaise
- 1 cup basil leaves
- 2 teaspoons lemon juice
- 2 tablespoons sweet chili sauce
- 2 cloves of garlic, minced or 1-2 teaspoons dried
- salt and pepper to taste
Instructions
Make Garlic Basil Sauce
- Rinse and pat the basil leaves dry. Use a mini food processor (or sharp knife) to chop the basil into finely minced pieces.
- In a bowl, stir in the basil, sweet chili sauce, lemon juice, garlic, salt and pepper and mayonnaise. Taste for any adjustments. Store in refrigerator until ready to use.
- Pat the flounder dry, lightly coat with olive oil.
- Combine the seasonings and press onto both sides of fish.
- Heat a large skillet over medium heat. Add remaining oil and butter to coat the bottom of pan.
- Add seasoned fish and don't move for at least 2 minutes. Use a spatula to slide underneath the flounder. If the fish is sticking, let it cook another minute.
- Turn the fish over and cook for 2-3 minutes or until the flounder registers 145°F and flakes easily with a fork.
- Serve with the basil garlic sauce and lemon wedges if desired.
Notes
*This recipe is for 4 flounder fillets and will make 4 servings. If you need a larger amount, you can cook the fish in batches in the skillet. Cook what will easily fit without crowding, remove to a platter and cover with foil while the next batch is cooking.
*Store any leftover fish fillets in a covered container in the refrigerator for up to 2 days. Reheat in a skillet on low-medium heat until hot. You can freeze leftovers in an airtight container for 2 months. Defrost overnight in the refrigerator and reheat as above.
*The sauce can be stored covered in the refrigerator for 3 days. Use as a dressing, sandwich topping, dips for vegetables. I don't recommend freezing since the mayonnaise will change texture and may not taste as good.
*Nutrition info is an estimate from Nutrifox.com.
The sauce makes approximately 1/2 cup, which is about 2 tablespoons per serving,
Nutrition
- Serving Size: 1
- Calories: 268
- Sugar: 0.6g
- Sodium: 1666mg
- Fat: 22g
- Carbohydrates: 1.9g
- Protein: 14.7
- Cholesterol: 66mg