[Paleo, Gluten Free, Pescatarian]
This is such a simple and delicious recipe that tastes like its a complex meal. The pan seared flounder is light and delicate, and the brown butter and fried capers adds a flavor that pairs excellently with roasted potatoes or roasted carrots. This dish works equally as well with sole filet, or flounder. Here I found a beautiful, fresh, whole flounder at my local Shop-Rite. It was locally caught and ended up being fantastic.
8 Ounces of Flounder Filets
1 Tbsp. of Olive Oil
3 Tbsp. Butter
2 Tbsp. Capers (regular or nonpairelle)
2 Tbsp. Lemon Juice
1 Tsp. Paprika to garnish
- Wash flounder filets in cold water, and let air dry while you get the rest of your ingredients together.
- When filets have dried, sprinkle each side generously with salt on each side.
- Melt 1 Tbsp of Butter and add 1 Tbsp of Olive Oil to a cast iron skillet or frying type pan. High heat.
- Start by searing the flounder filets “skin” side down for 2 minutes. This is the side that has coloration to it. Furthermore, if one of your filets is a darker color meat, this piece has come off of the top of the flounder, where natural pigmentation in the skin permeates throughout the meat.
- After 2 minutes on the first side of the filets, flip. Leave for another 4 minutes with the “meat” side down. Wait for the filets to reach a nice golden brown color. Be careful handling the filets, they are very delicate. This is where a good fish spatula comes in handy.
- After the filets have reached a nice golden brown color, and a crispy texture, remove from the skillet and set on a plate.
- In the same skillet, add 2 Tbsp of Butter. Next add the 2 Tbsp of Capers and gently fry the capers in the butter and let the butter brown over a medium-low heat. (If you use cast iron, your skillet will still be nice and hot. If you are using a regular frying pan you may need to fry capers on a medium heat).
- Add 2 Tbsp of Lemon Juice while the capers are frying, but towards the end of them cooking. You don’t want all of the citric acid to burn out.
- After Capers have fried and the butter has browned, pour over your flounder filets and sprinkle 1 Tsp of paprika, and serve with roasted carrots and potatoes.