A seven-minute main course. Really!


  • 1 lb flounder fillets, two large or four small
  • 1 tbsp olive oil
  • 1 tbsp flour
  • salt and freshly ground pepper, to taste
  • ½ tsp oregano
  • 2 tsp grated parmesan
  • 2 tbsp vegetable stock or white wine
  • ½ lemon


1. Have all ingredients ready by the stove.
2. Salt and pepper the fish lightly, then dust the fish in the flour. Sauté in the olive oil for 45-60 seconds on medium high heat until just browning on one side. Carefully turn the fish pieces over, then sprinkle with the parmesan and oregano. After 45 seconds, squeeze in 1 tsp of lemon juice directly onto the fillets, add the stock/white wine to the pan to deglaze, cover, and turn off the heat. Serve in 5 minutes.


The trick is to have a good large flat metal spatula, so you can turn the fish over without damage. Flounder is delicate in flavor and texture, and this recipe is best if prepared with a quick, light touch. Not too much seasoning, not too much cooking.

30 Minute, Basic, Fish, Healthy, Low Cholesterol, Low Fat, Low Saturated Fat
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