Pan Seared Flounder with Brown Butter and Fried Capers

[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.
Fresh filets, cut right off of the fish minutes before preparation, is a delicacy.
  • 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.

Published by Filet To Table

Answering all of your most curious questions about seafood fare, and giving you a new confidence or curiosity about culinary flavors from our ocean.

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