Simple, Fresh, and Wild: Pan-Seared Flounder Recipe with Lemon Herb Butter

Flounder might not get the same fanfare as striped bass or tuna, but don’t let that fool you—this humble flatfish is one of the finest tasting fish you can catch (or cook) in New England waters. Its delicate, flaky white meat and mild flavor make it perfect for a variety of dishes, but few preparations beat the simplicity of a well-seared fillet with bright lemon herb butter.

Whether you’re bringing in a few keepers from a day of drift fishing or picking up a fresh catch at the market, this recipe celebrates everything flounder does best: subtle flavor, buttery texture, and the taste of the sea on your plate.

Freshly Caught Boston Harbor Flounder

Why Flounder?

Flounder are still plentiful along the Atlantic coast and relatively easy to target from both shore and boat. They're also versatile in the kitchen. Their thin fillets cook quickly, making them ideal for weeknight dinners or elegant, seafood-forward plates. Best of all, they pair beautifully with citrus, herbs, and light sauces that don’t overpower their natural flavor.

Recipe: Pan-Seared Flounder with Lemon Herb Butter

Serves: 2Time: 20 minutes

Ingredients:

• 2 fresh flounder fillets (about 6 oz each), skin off

• Salt and pepper to taste

• 2 tablespoons all-purpose flour (optional, for a light crust)

• 2 tablespoons olive oil

• 2 tablespoons unsalted butter

• 1 garlic clove, minced

• Juice of half a lemon

• Zest of half a lemon

• 1 tablespoon chopped fresh parsley (or dill)

• Optional garnish: lemon wedges

Instructions:

1. Prep the fish: Pat fillets dry with paper towels. Season both sides with salt and pepper. Lightly dust with flour if you want a bit of a crust.

2. Sear the flounder: In a large skillet, heat olive oil over medium-high heat. When hot, gently lay in the fillets. Cook for 2–3 minutes per side, or until golden brown and just cooked through. Remove and set aside on a plate.

3. Make the sauce: In the same pan, reduce heat to low. Add butter and garlic, stirring until fragrant (about 30 seconds). Add lemon juice, zest, and chopped herbs. Stir to combine.

4. Plate it: Spoon the lemon herb butter over the warm flounder fillets. Serve immediately with your favorite sides—roasted potatoes, asparagus, or a simple green salad all work beautifully.

Tips for Success:

• Use the freshest fillets you can get—flounder is delicate and can dry out if overcooked.

• Don’t crowd the pan; sear in batches if necessary.

• If you have it, a splash of white wine or dry vermouth can elevate the pan sauce even further.

Final Thoughts

Pan-seared flounder is proof that you don’t need complicated techniques to create an impressive seafood meal. Whether you caught it yourself or bought it at a local fish market, flounder deserves a spot at your table. This recipe lets the fish shine—crispy on the outside, tender in the center, and finished with a tangy butter sauce that brings it all together.

Want to level up the meal from your usual warm bud lights? Pair with a chilled glass of sauvignon blanc or a light pilsner and enjoy the taste of the coast, right at home.

Reach out for deckhand for hire or a boat cleaning!

Based Out of the South Shore, Nomadic Deckhands are willing to travel to clean your boat or enhance your next adventure!

781-956-7710