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Sautéed Flounder with Orange Butter
Recipes
Sautéed Flounder with Orange Butter
4 servings
20 minutes total

Ingredients

  • 2 tablespoons unsalted butter, divided
  • 1 tablespoon seafood seasoning
  • 1 ½ lb flounder fillets
  • Juice of ½ orange (about ¼ cup)
  • 1 tablespoon fresh basil, chopped

Steps

    1. Preheat large sauté pan on medium; place 1 tablespoon butter in pan. Season fish and add half to pan; cook 2–3 minutes on each side and until opaque and separates easily. Remove fish from pan; cover to keep warm. Repeat with remaining fillets.
    2. Add remaining 1 tablespoon butter, juice from orange, and basil to pan; cook and stir until melted and hot. Serve sauce over fish. Always check fish for bones and cook to an internal temperature of 145°F.
Other Preparation Methods
    • Pan Fry: Dip 1 ½ lb flounder in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté pan on medium-high. Cook fish 4–5 minutes on each side and until crust is golden and fish separates easily. Drain on paper towels; season and serve.
    • Bake: Preheat oven to 400°F. Season 1 ½ lb flounder with salt and pepper; place on baking sheet. Bake fish 10–12 minutes and until opaque and separates easily; top with melted butter and lemon slices.

Amount per ¼ recipe serving: Calories 160, Total Fat 9g, Sat Fat 4.5g, Trans Fat 0g, Chol 80mg, Sodium 770mg, Total Carb 2g, Fiber 0g, Sugars 1g, Protein 18g, Calc 4%, Vitamin A 10%, Vitamin C 15%, Iron 2%