Flounder with Lemon Caper Sauce

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet, 2 Tbsp sauce) contains 360 calories, 3 g carbohydrate, (0 g fiber), 37 g protein, 22 g fat, (4 g saturated fat), 230 mg cholesterol, and 430 mg sodium.
  • Calories per Serving: 360
  • Servings: 4
  • Active Time: 20 minutes
  • Total Time to Make: 20 minutes
  • Cooking Technique: Pan Searing



  1. Preheat oven to 200 degrees. Beat 3 eggs in medium shallow bowl. Stir in parsley; set aside.
  2. Dust flounder with pan-searing flour; pat off excess. Dip flounder in egg mixture; coating well. 
  3. Heat 2 Tbsp olive oil in pan on MED-HIGH on stovetop until oil faintly smokes; add flounder, working with half the flounder at a time. Turn over when seared side has turned paper-bag brown. Reduce heat to MED. Cook 3-4 min, until internal temp reaches 130 degrees (check by inserting thermometer halfway into thickest part of flounder). Transfer flounder to ovenproof dish; place in oven to keep warm while pan searing remainder of flounder. 
  4. Repeat steps 2 and 3 with remaining flounder, making sure all of flounder rests at least 2 min after pan searing. Top with warmed sauce.

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