Fried Flounder Oreganata
A moist and crispy Italian flounder recipe. Easy and quick to make.
Servings: 4 servings
Calories: 514kcal
Cost: $25
Equipment
- 1 large frying pan
- 1 small frying pan
- 1 medium bowl
- 1 large plate
Ingredients
- 2 flounder filets
- ½ cup breadcrumbs
- 1 tablespoon garlic powder
- 1 tablespoon fresh chopped parsley
- 1 teaspoon salt
- 1 teaspoon dried oregano
- ½ cup olive oil
- 1 egg, beaten
Lemon Garlic Butter Sauce
- ½ lemon
- 2 tablespoon olive oil
- 2 cloves garlic minced
- 2 tablespoon fresh chopped parsley
- 2 tablespoon unsalted butter
Instructions
- Prepare the flounder by removing the bones. I find the spine and I cut down both sides of the spine to remove the entire bone structure. Pat the fish dry to remove excess moisture.
- Combine the breadcrumb mixture. Dip the flounder in the beaten egg and then dredge in the breadcrumbs. Set the flounder aside.
- In a large frying pan, heat the olive oil to medium-high heat. Once hot, add the flounder and fry both sides for 3-4 minutes or until the temperature reaches 145 ℉. Remove the flounder and set on a cooling rack. Sprinkle with salt.
- In a small frying pan add 2 tablespoon olive and heat to medium heat. Saute the garlic until fragrant. Then squeeze in the juice from half a lemon. Simmer for 30 seconds then add the butter and combine. Stir in the parsley and remove from the heat.
- Drizzle the fried flounder with the sauce and serve hot!
Notes
- Make sure the oil is HOT before adding the flounder, otherwise you will get an uneven fry. Check the flounder before flipping over.
- Pat the flounder dry before egging and breading to get the crispiest fish without any "wet spots" after frying.
Nutrition
Calories: 514kcal | Carbohydrates: 14g | Protein: 18g | Fat: 44g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 27g | Trans Fat: 0.2g | Cholesterol: 107mg | Sodium: 793mg | Potassium: 297mg | Fiber: 2g | Sugar: 1g | Vitamin A: 536IU | Vitamin C: 12mg | Calcium: 77mg | Iron: 2mg
