Pan-Fried Flounder With Potatoes in Parsley

May 11, 2023May 11, 20230 1
Pan-Fried Flounder With Potatoes in Parsley recipe for a healthy and satisfying meal
in Seafood

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 3/4 lbs fingerling potatoes
salt and pepper , to taste
4 flounder fillets
1 cup all-purpose flour or 1 cup rye flour
9 tablespoons butter
1/4 cup fresh parsley , minced
1 lemon , sliced , for garnish
dill sprigs , for garnish

Nutrision Information

Servings Per Recipe
4
Calories
415
Sugar
2g
Fat
24g
Pan-fried flounder with potatoes in parsley is a classic dish that is popular in many coastal regions around the world. Flounder is a flatfish that is commonly found in North Atlantic and Mediterranean waters, and it is known for its delicate and mild flavor. In this recipe, the flounder fillets are coated in flour and pan-fried until they are crispy and golden brown. The potatoes are boiled, then sautéed in butter with fresh parsley until they are tender and lightly browned. Together, they create a delicious, filling, and easy-to-prepare meal that is perfect for any occasion.

Instructions

1.Preheat the oven to 350°F.
2.Wash the potatoes and boil them in salted water until they are fork-tender.
3.Rinse the flounder fillets and pat them dry with paper towels.
4.Season the fillets with salt and pepper to taste.
5.Coat the fillets in flour and shake off any excess.
6.Melt 6 tablespoons of butter in a frying pan over medium heat.
7.Fry the fillets for 2-3 minutes per side or until golden brown and crispy.
8.Remove the fillets from the pan and place them on a baking sheet in the preheated oven.
9.In the same frying pan, heat the remaining 3 tablespoons of butter over medium heat.
10.Add the potatoes and parsley to the pan and cook them for 2-3 minutes or until the potatoes are lightly browned and crispy.
11.Season the potatoes with salt and pepper to taste.
12.Serve the pan-fried flounder fillets with the potatoes, garnished with lemon slices and dill sprigs.

PROS

This recipe is a great way to enjoy a healthy and satisfying meal that is low in calories and fat.

The combination of pan-fried flounder and potatoes in parsley is delicious and easy to prepare.

Flounder is a good source of protein and omega-3 fatty acids, which are important for heart health and brain function.

Potatoes are rich in potassium, fiber, and vitamins C and B6, making them a nutritious addition to any meal.

CONS

Using flour to coat the flounder fillets may not be suitable for those with gluten allergies or sensitivities.

While flounder is a healthy fish option, it may be costly or difficult to find in some areas.

Cooking the potatoes in butter can add extra calories and fat to the dish, so it should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

This recipe provides a healthy and nutritious meal that is rich in protein, omega-3 fatty acids, potassium, fiber, and vitamins C and B6.
Flounder is known to support heart health and brain function, while potatoes are good for digestion, blood pressure, and immune system.
Parsley is also rich in antioxidants, vitamins, and minerals, which can help reduce inflammation and improve bone health.

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