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+ servings

Flounder with Vegetables

Easy, one-pan seafood dish. Delicate flounder in vegetables. So delicious and healthy.
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 4 servings


  • 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!