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Pan Fry Flounder in Butter

Pan Fried Flounder, what a delicious dish.  But it's even better with some butter.  This is a quick and light meal when you just want to get something on the table.  You can literally be eating in 15 minutes from start to finish.  


 A Good Protein Source

Flounder is known to be an excellent source of proteins, having 24 grams cooked portion serving of about 200 grams. According to science, men are recommended to take larger portions of proteins on a daily basis. This is a portion of fifty-six protein grams a day, while women are advised to take proteins of about forty-six grams every day. In fact, flounder is the primary source of amino acids and omega 3 - a fatty acid and that is why it is classified as a protein source of high quality. Proteins are essential in maintaining of organs, muscles, and tissues in all body cells.

• Have Low Fats

Flounder fish is one of the low fatty fishes consumed in the world, particularly the saturated fats. While fats in food contain calories and are important in absorbing vitamins that are fat-soluble, taking too much of fats can put you into dangers of getting a heart disease. Therefore, you need to consult a nutritionist to get the correct quantity of fat one should take in a day.

• A Good Source of Minerals and Vitamins

Flounder is rich in phosphorous, magnesium and vitamins B. Vitamins B are essential in converting food into energy. Additionally, they are helpful in the production of red blood cells. Magnesium also plays a great role in your body. This includes aiding to control the pressure of the blood and blood sugars and enables energy production. Phosphorous contributes to the formation of healthy bones and strong teeth.

• The energy of Low Dense

Flounder health facts show that in a hundred grams of a cooked portion of flounder, there are 117 calories. This means that they contain few calories equaled their weight hence termed as a fish with low energy density. In turn, when you serve such food, you will feel full in a few calories enabling you to maintain your weight.


So enjoy a quick, delicious and healthy meal.  Make yourself some pan fry flounder!

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Seasoned flounder fillet
Lemon Pepper, old bay and onion powder
Fish Fry seasonings

Grab some flounder, either fresh or frozen.  Season with lemon pepper, onion powder, Old Bay and Dill.  I buy 2 different kinds of fish fry from my local grocery store.  One is seasoned breading and the other is seasoned crunchy breading.  The crunchy one gives the fish a nice texture.   

Fish fry seasonings ready to use
Butter and oil in frying pan
Flounder done

Start a breading station with the breading and two beaten eggs.  Dip the fish in the egg and then in the breading and place into a hot pan with butter and oil.  Fry for about 2 to 3 minutes on each side until it's golden brown then enjoy your meal.

Pan Fried flounder in butter

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