Sweet Delicate Pan-fried Flounder

Flounder is a sweet delicate tasting Fish.
Sweet delicate pan-fried Flounder is beautiful served whole on a serving platter with wedges of Lemon alongside.

I can remember when my husband and I were young and care-free, we would put out a Flounder Net when the tide was low in a near-by Eastuary.
I hated this part, one person would haul the net out into the deepish water not knowing whether you might step into a deep hole. No life-jackets were worn in those days, dare I say, plus you didn’t know what fish might be lurking. The other person would stay nearer shore.
A long stick possibly made of Manuka was used as a anchor point to stop the net from shifting with the tide. A marker (another great part of Kiwi ingenuity), made out of a plastic bottle or something that would float to let boaties know there was a net under the water.

Those days were fun, time meant nothing, we would sit and wait in anticipation and think of what the catch might bring.
High tide, time to haul in the net, the mud would squelch up between your toes and the sounds of ouch ouch were heard as you stood on something sharp like a shell.

Very little is required in processing Flounder, a quick gut and clean.
A family tradition in my husband’s family is to do very little with Flounder. A dust with flour seasoned with salt and pepper then cooked in butter.

Sweet Delicate Pan-fried Flounder

  • Flounder
  • Butter, enough to pan fry fish in
  • Salt and Pepper
  • Lemon
  • Gluten Free Flour, for dusting
  • Parsley


If Flounder has been caught fresh, process then pat dry with a paper towel. If purchased from a Supermarket or a Fishmonger the processing has been done.

Place some Gluten Free Flour into a dish, season with salt and pepper.

Gently coat the Flounder with the flour shaking off excess.

Pre-heat a pan large enough to cook the whole fish.

Place butter into pan and when butter begins to bubble, add Flounder. I place Flounder skin (upper) side down first. Then turn to cook under-side.

Cook for about 3-5 minutes of each side, adding a squeeze of lemon juice while frying.

Place onto a serving platter, scatter over some parsley.

When eating your Flounder, gently peel back the flesh on one side with your fork. Turn over and do the same on the other side, you will be left with a skeleton.

One delicate pan-fried Flounder per-person is perfect.

Share this:

Leave a Reply

Your email address will not be published. Required fields are marked *