Sauteed Flounder Or Tilapia With Lemon-Butter Sauce Just Like the French Do Recipe

Recipe: #21918

November 28, 2015

Categories: Flounder, Tilapia, Lemon French, Sunday Dinner, Heart Healthy, No Eggs, more

recipe by:
ForeverMama

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recipe by:
ForeverMama

"This fish dish makes for a light, tasty and satisfying meal for any day of the week. It is also simple and quick to make and due to it's uncomplicated ingredients it heightens the freshness of the fish. Pares well with a side of rice or simple boiled potatoes along with a salad that is simply dredged with oil and vinegar and lightly salted."

Original is 4 servings

Metric US

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Ingredients

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16 ounces flounder fish fillets (4 fillets, 4-ounce, 1/2-inch-thick each, can also use tilapia or other mild white fish)
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
2 tablespoons oil (vegetable oil)

1 teaspoon all-purpose flour
3 tablespoons butter (cut into 4 slices)
1 lemon, whole (juice of, about 1/4 cup)
3 to 4 tablespoons finely chopped fresh herbs (such as basil, chives, or flat-leaf parsley)

Nutritional

Serving Size: 1 (196.5 g)
Calories 236.4
Total Fat - 17.8 g
Saturated Fat - 6.9 g
Cholesterol - 73.9 mg
Sodium - 731.3 mg
Total Carbohydrate - 6.2 g
Dietary Fiber - 1.7 g
Sugars - 1.7 g
Protein - 14.9 g
Calcium - 42.9 mg
Iron - 0.6 mg
Vitamin C - 28.4 mg
Thiamin - 0.1 mg

Step by Step Method

Step 1

Pat dry both sides of the fish with paper towels and then sprinkle both sides with salt and pepper. Heat the oil in a medium skillet (don't use nonstick) over medium-high heat until it ripples but isn't smoking, 1 1/2 to 2 minutes. While the oil is heating, use a fresh paper towel to pat dry both sides of the filets a second time.

Step 2

Sprinkle a little flour over both sides of the fillets and then use your fingers or a silicone brush to evenly coat both sides. Add the fillets to the hot oil and cook, without moving, for 2 minutes. Slide a think spatula underneath the fillets (making sure to use firm pressure to scrape up any of the golden crust that may be sticking to the bottom) and carefully flip them.

Step 3

Place a slice of butter on top of each fillet. It will melt and drip into the saucepan. Cook until the fillets spring back to light pressure, about 2 minutes. Use a spatula to transfer the fish to a platter or to 4 plates. Pour the lemon juice into the pan and scrape up any browned bits stuck to the bottom of the pan. Stir in the fresh herbs and serve the sauce over the fish.