Pan-Fried Flounder Recipe

Our sumptuous pan fried flounder deserves a spot in your go-to list of fried flounder recipes. It’s unbelievably simple to make yet incredibly delicious! It is lean, firm, but delicate and flakey, with a slightly sweet and mild flavor that even non-fish eaters would enjoy.

This flounder recipe makes a filling dinner when served with hot white rice and lemon butter sauce. But nothing beats pairing these crisp fish fillets with a side of baked french fries and the classic tartar sauce.

Tips for Making Pan-Fried Flounder

Fish is a delicate ingredient to work with, and cooking flounder is even more so. If you don’t handle this flatfish properly, you might end up with mushy fish flakes instead of the ideal crispy flounder fillets. Steer clear of this fishy disaster with these tips that we have for you on how to cook flounder:

  • Thaw the flounder properly. Allow the fillets to sit at room temperature for at least an hour or even the night before until they are completely thawed before using. This will avoid steam from collecting in the pan.
  • Pat-dry the flounder fillet before coating it with seasoning and flour. Doing this will help the seasonings and flour be absorbed better. It also helps lessen the oil splatters and ensures that the end result will be crispy and golden brown.
  • Use a heavy-bottom frying pan that holds and disperses heat. Even heat ensures proper browning and crisping. A cast iron skillet works well for this.
  • Don’t overcrowd the pan. Maintain a good cooking temperature by pan frying only one or two pieces at a time, depending on the size of the pan. Otherwise, if the temperature drops, the fried flounder will be soggy and will absorb more olive oil.
  • Use cornstarch instead of flour if you have it in your pantry. Cornstarch makes a lighter, crispier coating. It’s also a good substitute for a gluten free diet. But be sure to shake off the excess as heavy coatings can turn gummy disperses heat.


Pan-Fried Flounder Recipe

How To Make Pan-Fried Flounder

This pan-fried flounder is crispy and packed with flavor, satisfying for fish and non-fish lovers alike! Easily make this dish in 15 minutes with only a few ingredients and serve delectable seafood on busy weeknights.

Prep: 5 mins
Cook: 20 mins
Total: 25 mins


  • 2 lb flounder fillets, or sole fillets
  • ½ tbsp paprika
  • ½ tbsp kosher salt
  • ¼ tbsp black pepper, freshly ground
  • ¼ tbsp onion powder
  • ¼ tbsp dried oregano
  • ¼ tbsp dried thyme
  • ½ cup all-purpose flour
  • 2 tbsp extra virgin olive oil

For Serving:

  • lemon wedge
  • tartar sauce
  • french fries

For Garnish:

  • parsley, choppped


  1. In a bowl, mix paprika, salt, pepper, onion powder, oregano, and thyme.

  2. Season and rub fillets with the spice herb mixture.

  3. Coat the fillets with flour.

  4. Warm oil in a large skillet over medium heat.

  5. Add fish to the pan and cook for 4 minutes on each side or until flaky and well browned. Drain on paper towels.

  6. Serve warm and enjoy with french fries, tartar sauce, and lemon wedge.


  • Sugar: 1g
  • :
  • Calcium: 42mg
  • Calories: 188kcal
  • Carbohydrates: 9g
  • Cholesterol: 68mg
  • Fat: 8g
  • Fiber: 1g
  • Iron: 1mg
  • Monounsaturated Fat: 4g
  • Polyunsaturated Fat: 1g
  • Potassium: 265mg
  • Protein: 20g
  • Saturated Fat: 1g
  • Sodium: 1030mg
  • Trans Fat: 1g
  • Vitamin A: 85IU
  • Vitamin C: 1mg
Nutrition Disclaimer

Commonly Asked Questions

Is fried flounder good for you?

Flounder is a good fish to add to any diet. It contains a high amount of protein, amino acids, omega-3, vitamins, and minerals, and only a small amount of fat. Fresh fish is even better. But if it is deep fried, the added unhealthy fats from the oil significantly overtake its nutritional value. Aside from pan-frying, other healthy options on how to cook flounder are steaming, poaching, grilling, and baking.

Why do you coat fish in flour before frying?

Coating fish in flour before frying creates a crispy outer layer that helps prevent the naturally tender and flakey fish from falling apart. It also seals in the juices, keeping the fish moist.

Can I make fried flounder in advance?

Yes, you can save half of your cooking time by making a batch of fried flounder in advance. If you’re cooking for a large crowd, you can season and coat the fish with flour, lay them on a baking sheet, and then keep them in the fridge for at least two days. Another option is frying the flounder in advance. Keep them in the fridge for up to 3 days or in the freezer for up to 1 month. When ready to use, simply reheat them by pan-frying in a small amount of hot oil or baking in the oven for 3 to 5 minutes or until warm.

Pan-Fry & Skillet Recipes


Making good food has never been this easy. Enjoy this crispy fried flounder bursting with flavor from the herbs and spices. It’s a nutrient-packed dish you’ll love having on the regular.
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