Pan-Seared Flounder recipe - ingredients, nutrition and when to eat it
Flounder is seasoned with salt and garlic, then cooked until golden. Its tender flesh and delicate flavor make it perfect for a light lunch or a simple,…
Flounder is seasoned with salt and garlic, then cooked until golden. Its tender flesh and delicate flavor make it perfect for a light lunch or a simple, clean-tasting dinner.
Seafood · 20 minutes to cook
Nutrition (per 201g serving): 305 kcal · protein 40.9g · carbohydrate 1.8g · fat 11g · sodium 424.3mg
Nutrition source: one serving calculated from an ingredient table verified against "National Integrated Food Nutrient Database (standard data)" (Korea MFDS, RDA and Ministry of Oceans and Fisheries via the Public Data Portal).
Tips: Pat the flounder thoroughly dry so the oil splatters less and the surface browns more evenly in the pan.
Tips: The flesh breaks apart easily, so let the first side cook until firm before flipping it just once.
Tips: A small squeeze of lemon or a few drops of vinegar will brighten its delicate flavor.
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Ingredients (1 serving)
- Flounder — 180 g
- Salt — 1 g
- Garlic — 1 pc
- Green onion — 10 g
- Cooking oil — 1 tsp