Best 9 Pan Sauteed Soleflounder Parmesan Recipes
Pan-sauteed Sole Flounder Parmesan is a classic dish that combines the delicate flavor of sole flounder with a crispy parmesan crust. This easy-to-make dish is perfect for a quick and elegant weeknight meal. The sole flounder is lightly seasoned with salt and pepper, then dredged in flour and sautéed in butter until golden brown. Finally, it is topped with a mixture of grated parmesan cheese, bread crumbs, and parsley and baked until the cheese is melted and bubbly. Serve with your favorite sides, such as roasted vegetables, mashed potatoes, or rice.
Let's cook with our recipes!
PAN-SAUTEED SOLE
We used lemon sole, a flaky, mild-tasting white fish. At the market, look for flat fish such as sole or flounder; Pacific-caught are the most sustainable. Tilapia works well, too. Serve it with steamed new potatoes and sauteed spinach.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 10m
Number Of Ingredients 5
Steps:
- Season fish fillets with salt; dust with Wondra flour. Melt butter in a medium skillet over medium-high heat until foamy. Add fish. Cook for 1 minute. Flip, add lemon slices, and cook for 1 1/2 minutes more until opaque.
Nutrition Facts : Calories 220 g, Protein 27 g, SaturatedFat 6 g
CRISPY PARMESAN BOWLS
Steps:
- In a large nonstick skillet, spread 1/4 cup cheese thinly and evenly over the bottom to form a 7-inch circle. Put the pan over medium heat and cook until the cheese is bubbling and lightly browned, about 3 minutes. Remove the pan from the heat. Put a small bowl upside down on a cutting board. When the bubbling stops, about 1 minute, carefully remove the disk with a thin metal spatula and drape it over the bowl. Press gently with the spatula so it forms a bowl. Be careful, as it is very fragile. Let cool.
- Remove the Parmesan bowl, put it onto a plate, and fill with Caesar salad. Serve.
PAN-FRIED FLOUNDER
Make your next fish dinner Food Network's Pan-Fried Flounder recipe, and serve it with a bright lemon caper sauce.
Provided by Food Network
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
- Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.
BAKED FLOUNDER WITH PANKO AND PARMESAN
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
- Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
- Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.
Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g
PAN-FRIED FLOUNDER WITH POTATOES IN PARSLEY
Some dishes are best when they are as plain and simple as possible. Whole fish fried in butter and served with lemon and parsley potatoes: That is simple and tasty!
Provided by Trine Hahnemann
Categories Fish Herb Potato Vegetable Fry Dinner Seafood Root Vegetable Pan-Fry Parsley Boil Sugar Conscious Pescatarian Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Serves 4
Number Of Ingredients 9
Steps:
- Boil the potatoes in a large pot of salted water until tender, then drain. Once they are cool enough to handle, peel them.
- Rinse the fish in cold water, then coat each one in the flour, patting off the excess. Melt 5 tablespoons of the butter in a skillet and pan-fry the fish for 5 minutes on each side, or until crisp and golden. Keep the cooked fish warm while you cook the remainder.
- Melt the remaining butter in a casserole. Add the peeled potatoes and let them sauté a little before adding the parsley. Season with salt and pepper. Serve immediately with the potatoes, sliced lemon, and dill sprigs.
BAKED FLOUNDER PARMESAN
This recipe I found in Food and Wine magazine. I have tweaked some of the ingredients to suit my family's taste. It is a lovely quick way to serve flounder. You may also substitute any type of white fish as well. It comes out wonderful.
Provided by Expat in Holland
Categories Whitefish
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven at 425°F.
- Lay out fish fillets, in single layer, in greased baking dish. Set aside.
- In a bowl combine garlic, Parmesan, breadcrumbs, basil, oregano and parsley. Mix together well.
- Add melted butter and olive oil to crumb mixture and combine well. It will become mealy.
- Sprinkle crumbs all on top of each fish fillet.
- Bake for 12-15 minutes, until fish is cooked and topping is golden in color.
- Remove from oven and let set for 5 minutes.
- Serve.
Nutrition Facts : Calories 445.3, Fat 26.3, SaturatedFat 12.1, Cholesterol 125.3, Sodium 599.8, Carbohydrate 10.8, Fiber 0.7, Sugar 1, Protein 39.9
PATTYPAN SAUTE
Summer flavors like tomato and sweet red pepper complements sauteed squash in this lovely side. A sprinkle of shredded Parmesan cheese makes it savory and special.
Provided by Taste of Home
Categories Side Dishes
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a large nonstick skillet, saute squash and onion in oil for 2 minutes. Add garlic; cook 1 minute longer. Add red pepper and mushrooms; saute until vegetables are crisp-tender, 5-7 minutes. , Stir in the tomato, salt, Italian seasoning and pepper; heat through. Sprinkle with cheese.
Nutrition Facts : Calories 73 calories, Fat 3g fat (1g saturated fat), Cholesterol 2mg cholesterol, Sodium 343mg sodium, Carbohydrate 9g carbohydrate (5g sugars, Fiber 2g fiber), Protein 3g protein. Diabetic Exchanges
ONE POT GARLIC PARMESAN PASTA RECIPE BY TASTY
Here's what you need: unsalted butter, garlic, chicken broth, milk, fettuccine, salt, pepper, grated parmesan cheese, fresh parsley
Provided by Tasty
Categories Dinner
Time 39m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Heat unsalted butter in a large skillet over medium high heat. Add garlic and cook, stirring frequently, until fragrant, about 1-2 minutes.
- Add in the chicken broth, milk, and fettuccine. Season with salt and pepper.
- Bring the pot to a boil, then reduce heat and simmer, stirring occasionally, until pasta is cooked through, about 18-20 minutes.
- Stir in Parmesan. If the mixture is too thick, add more milk as needed until desired consistency is reached.
- Serve immediately, and top with parsley.
- Enjoy!
Nutrition Facts : Calories 694 calories, Carbohydrate 74 grams, Fat 37 grams, Fiber 1 gram, Protein 11 grams, Sugar 9 grams
PAN SAUTEED SOLE/FLOUNDER PARMESAN
From A Guide to Modern American Cooking. It is called Grilled Sole Parmesan there but I changed the name to reflect the cooking style. This is not grilled! I am putting here for future use. ***For the reviewer who wanted advice on how to prevent fish from sticking: try a Teflon or other non-stick pan and use plastic spatulas to move the fish around gently to avoid breaking the fish. Hope this helps.
Provided by Oolala
Categories Cheese
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Season the grated cheese with pepper and paprika to taste.
- Dip fish in the eggs and then coat in the parmesan.
- Heat oil in frying pan and add fish cooking about 2 minutes on each side, depending on thickness, over medium-high heat,.
- Season with salt and pepper during cooking.
- Serve with lemon juice.
Tips:
- Selecting Fresh Sole or Flounder: Ensure the fish has a mild, fresh aroma and bright, clear eyes. The flesh should be firm and spring back when gently pressed.
- Preparing the Fish: Rinse the sole or flounder fillets under cold water and pat them dry with paper towels. If desired, remove the skin before cooking.
- Seasoning: Before pan-searing, season the fish fillets with salt, pepper, and any other desired seasonings. This enhances the natural flavor of the fish.
- Choosing the Right Pan: Use a non-stick skillet or a well-seasoned cast iron pan to prevent the fish from sticking during cooking.
- Cooking Temperature: Maintain medium-high heat throughout the cooking process. This ensures a crispy exterior and a tender, flaky interior.
- Flipping the Fish: Use a spatula to gently flip the fish fillets once during cooking. Avoid flipping multiple times, as this can break the delicate flesh.
- Adding Butter and Lemon Juice: Towards the end of cooking, add a knob of butter and a squeeze of lemon juice to the pan. This creates a flavorful sauce that complements the fish.
- Garnishing: For a finishing touch, garnish the cooked fish with fresh herbs such as parsley, cilantro, or chives.
Conclusion:
Pan-searing sole or flounder fillets is a quick and easy method to prepare a delicious and healthy meal. By following the tips provided in this article, you can achieve perfectly cooked fish with a crispy exterior and a tender, flaky interior. Experiment with different seasonings and sauces to create a variety of flavorful dishes. With its mild taste and delicate texture, sole and flounder are versatile fish that pair well with various side dishes, making them an excellent choice for a satisfying and nutritious meal.
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