Flounder with Vegetables Recipe

Looking for an easy seafood dinner? Look no further. This flounder recipe with vegetables recipe is just the what you are looking for. Delicate flounder in a wine and vegetable mixture.

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Flounder fish with vegetables recipe in a skillet.

How to make flounder fish with vegetables?

  • Prepare the seasoning.
  • Cut flounder fillet in half, optional
  • Saute vegetables, wine and broth until tender.
  • Add flounder to the sauteed vegetables and herbs. Simmer a minute.
  • Enjoy!

It doesn’t get any easier than preparing this one-pan easy dinner. The sauteed vegetables with a hint of wine are a phenomenal combination and add so much flavor to the delicate flounder.

Step by step pictures for flounder with vegetables. How to cook flounder.

How long should I cook flounder fillet in a pan?

I really enjoy cooking flounder on the stove top in a pan. Flounder is a delicate and mild fish and does really well for quick dinners. Because flounder is so delicate and cooks so quickly, be sure to not overcook it! You want to cook the flounder 3-4 minutes on each side (depending on size). I cut my fillets in half, therefore, the cooking time is less, about 2-3 minutes on each side.

Flounder with vegetables recipe in a skillet.

What can I serve this flounder recipe with?

This flounder with vegetable can be served with your favorite side. You can serve it with mashed potatoes, rice, or buttered pasta.

Since the dish is already loaded with vegetables, you don’t need a side salad to serve with this dish. That’s what I’m talking about.

Flounder with vegetables on a plate next to pan and cup.

Try these other fish recipes:

Cod in a skillet– One of the top recipes on our blog. #KetoDiet

Salmon with Salsa– Easy baked salmon with avocado salsa.

Tilapia– This recipe was the inspiration for this flounder.

Please don’t forget to comment below! Comments are one of my favorite perks of blogging. I love your feedback on our recipes and getting to know you, our friends. Makes me oh so happy!! 🙂 🙂 

Flounder with Vegetables
Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
 

Easy, one-pan seafood dish. Delicate flounder in vegetables. So delicious and healthy.

Course: Dinner
Servings: 4 servings
Calories: 229 kcal
Ingredients
  • 1 lb flounder
  • 1 carrot, grated
  • 1 small onion, chopped
  • ½ red bell pepper, chopped fine
  • 3 garlic cloves, minced
  • ¾ cup tomato, diced
  • 1/3 cup chicken broth
  • 1 ½ Tbsp white wine
  • 2 Tbsp butter
  • 2 Tbsp oil
  • 1 tsp salt
  • 1 tsp paprika
  • ¼ tsp pepper
Instructions
  1. In a small bowl, combine the salt, pepper, and paprika.

  2. Cut the flounder into half if desired, or keep fillet whole. Season the flounder pieces with some of the prepared seasoning.

  3. In a frying pan add the butter and flounder. Saute for about 3-4 minutes flipping halfway through cooking.  Remove flounder from skillet. Cover flounder to keep warm. 

  4. In the same skillet, add oil with onion. Sautee for 2 minutes, add the carrot sautee another 2 minutes. Add the pepper and cook for another 3 minutes. Stir as needed. 

  5. Add tomatoes, broth, wine, garlic and remaining seasoning.  Sautee on medium heat 2 minutes, or until vegetables are tender. Add flounder back, cook until flounder is warm. 

  6. Enjoy!

Nutrition Facts
Flounder with Vegetables
Amount Per Serving
Calories 229 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 4g 20%
Cholesterol 66mg 22%
Sodium 1054mg 44%
Potassium 405mg 12%
Total Carbohydrates 7g 2%
Dietary Fiber 1g 4%
Sugars 3g
Protein 15g 30%
Vitamin A 74.9%
Vitamin C 33.7%
Calcium 4.2%
Iron 3.2%
* Percent Daily Values are based on a 2000 calorie diet.

NUTRITION DISLAIMER 

Flounder with vegetables in a pan.

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