Looking for a quick and flavorful lunch option? Look no further than 1 serving of fried flounder, coming in at just 220 calories.

Not only is flounder a low-calorie choice, it is also packed with protein and omega-3 fatty acids, making it a healthy option for lunch. Additionally, the crispy and flavorful breading on the flounder makes it a satisfying and filling meal.

In this article, we will provide a simple recipe for perfectly fried flounder, as well as some tips and tricks for seasoning and breading your flounder to make it restaurant-quality.

A Quick and Easy Lunch Option

Fried flounder can be prepared quickly and easily, making it a great choice for a busy weekday lunch. With just a few ingredients and some basic cooking skills, anyone can create a delicious meal in under 30 minutes. Plus, the mild flavor of flounder pairs well with a variety of sides, making it a versatile lunch option. Whether you prefer a salad, some roasted veggies, or a side of fries, flounder can be paired with almost anything.

Low-Calorie Seafood Meal

Flounder is a lean protein source that is high in omega-3 fatty acids. Additionally, it is a low-calorie option, with just 220 calories per serving of fried flounder. Unlike many fast food or restaurant options, fried flounder can be a satisfying and filling meal without packing in excessive calories. Pair it with some roasted veggies or a small salad for a satisfying and low-calorie lunch option.

Crispy and Flavorful

To get that perfect crunch, try a panko breadcrumb coating mixed with some garlic and herb seasoning. The seasonings will add some depth of flavor to the flounder without overpowering the mild taste of the fish. For an even crispier coating, try frying the flounder in hot oil for a few minutes on each side. This will give the breading a golden brown and crispy texture that can't be beat.

Perfectly Fried Flounder

When preparing your flounder, make sure it is at room temperature before adding it to the hot oil. This will help the flounder cook evenly and prevent the breading from falling off. To prevent splattering, use a deep pan or Dutch oven and only fill it with about 2 inches of oil. Heat the oil over medium-high heat and test the temperature by dropping in a small piece of bread. If it bubbles and crisps up quickly, the oil is ready. Cook the flounder for 2-3 minutes on each side, or until the breading is golden brown and crispy. Remove the flounder from the pan and place it on a paper towel to drain any excess oil.

Healthy and Delicious

By using a light coating of panko breadcrumbs and minimizing the amount of oil used in the frying process, you can keep the calorie count of your flounder low. Additionally, the omega-3 fatty acids in the fish make it a heart-healthy choice. To add some flavor to your flounder without adding calories, try using a blend of garlic and herb seasonings. This will give your flounder a savory and aromatic taste that complements the mild flavor of the fish.

Simple Cooking Recipe

To prepare your flounder, start by patting it dry with some paper towels. In a shallow bowl, mix together some panko breadcrumbs, garlic powder, and dried herbs like oregano or thyme. Season your flounder with salt and pepper, then coat it in the breadcrumb mixture. Heat about 2 inches of oil in a deep pan or Dutch oven over medium-high heat, then add your flounder once the oil is hot. Cook for 2-3 minutes on each side, or until golden brown and crispy. Remove from the oil and let it drain on some paper towels before serving.

Quick Meal Idea

This recipe can be prepared in under 30 minutes from start to finish, making it a great choice for a busy day. Plus, the mild flavor of the flounder means it can be paired with almost any side dish or vegetable. For an even faster meal, try using frozen flounder fillets that can be prepared in the oven. Simply brush with some olive oil and sprinkle with your favorite seasoning before baking for 10-15 minutes.

Garlic and Herb Seasoning

Garlic powder, onion powder, and oregano are all great choices for adding flavor to your flounder without adding calories. Additionally, fresh herbs like parsley or thyme can add a bright and fresh flavor to your dish. When using dried herbs, try mixing them with some panko breadcrumbs to help them stick to your flounder better. For a more intense flavor, try rubbing your flounder with minced garlic and some olive oil before breading it.

Panko Breaded Flounder

Panko breadcrumbs are much lighter and crispier than regular breadcrumbs, giving your flounder a crunchy texture that can't be beat. They are also great for absorbing flavors, so try mixing in some seasonings or herbs with your panko for added flavor. When applying your breading, make sure to press it onto the flounder firmly so it sticks. This will prevent it from falling off during the frying process.

Restaurant-Quality Lunch

By using a light and crispy breading, flavorful seasonings, and the right frying technique, you can create a dish that is both satisfying and delicious. Pair it with some tartar sauce or a squeeze of lemon for added flavor, or try serving it on a roll for a tasty sandwich. No matter how you serve it, fried flounder is sure to be a crowd-pleaser.