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.

Flounder fish with vegetables recipe in a skillet.

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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 skilletSalmon with SalsaTilapia.

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!! 🙂 🙂 

Print Recipe
4 from 1 vote

Flounder with Vegetables

Easy, one-pan seafood dish. Delicate flounder in vegetables. So delicious and healthy.
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: Dinner
Cuisine: American
Keyword: flounder recipe
Servings: 4 servings
Calories: 229kcal


  • 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 unsalted butter
  • 2 Tbsp canola oil
  • 1 tsp table salt
  • 1 tsp ground paprika
  • ¼ tsp ground black pepper


  • In a small bowl, combine the salt, pepper, and paprika.
  • Cut the flounder into half if desired, or keep fillet whole. Season the flounder pieces with some of the prepared seasoning.
  • 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. 
  • 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. 
  • 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. 
  • Enjoy!
Nutrition Facts
Flounder with Vegetables
Amount Per Serving
Calories 229 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g25%
Cholesterol 66mg22%
Sodium 1054mg46%
Potassium 405mg12%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 3g3%
Protein 15g30%
Vitamin A 3745IU75%
Vitamin C 27.8mg34%
Calcium 42mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

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Valentina's Corner

Show 2 Comments
  • Arsenij 05/10/2019, 1:14 pm Link Reply

    Valentina, I enjoyed a number of your recipes and keep up your great work
    This recipe reminds me, when I was growing up, my mother used to fry fish and make a carrot and onion sauce and serve the combination cold. Would you happen to have such a sauce recipe and if so, would you share it please
    Thank you

    • Valentina's Corner 05/10/2019, 6:35 pm Link Reply

      Have you tried THIS recipe? I think it’s what you are looking for. It true is OUT OF THIS WORLD delicious. You can eat it hot or cold. If you will be eating it cold, don’t add the cheese to the top (or do it on half).

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