Pan Sautéed Flounder

Today you get a whole dinner’s worth of recipes.

No one should be afraid to cook fish, there is hardly anything easier than pan sautéing and this is a very healthy version.  You can substitute any flat white fish or you can leave the skin on the flounder.

Skinless flounder filet

Wondra

Pam

Salt and Pepper

Lemon juice

If you don’t know what Wondra is it is time to learn because it is the best flour to dredge protein in for pan sautéing.  You find it in the flour section of the grocery store.

Lay your fish our on a flat surface sprinkle it with Wondra.  You don’t need to coat it thickly, just evenly dust about a teaspoon for side of flounder.  Salt and pepper that side and then flip the fish over and repeat.

Heat a non-stick fry pan on medium high heat and spray the pan with Pam.  Lay the fish in the pan.  Don’t crowd the fish, each side needs to cook for only about 2 minutes and then flip it over and cook the other side.  Squeeze lemon juice on the fish while it is cooking on the second side.

Remove from the frying pan.  If you still have more fish to cook before you enjoy it, put the cooked fish in a 250º oven for holding, not more than 10 minutes.