Pan Fried Flounder Recipe

Pan Fried Flounder Recipe

Flounder is a broad, bottom dwelling flat fish available year-round at Mac’s Seafood Markets.

A delicate yet firm, flaky white fish when cooked, flounder tastes mild and sweet, and is a great source of niacin and B vitamins.

Flounder makes a quick, delicious meal. Fried, seared or broiled, it tastes equally great on a BLT as it does with a squeeze of lemon. Mac’s favorite prep is pan fried with panko breadcrumbs, dipped in homemade tartar with mayo, pickles and lemon juice.

Pan Fried Flounder with Panko Bread Crumbs
Serves 2 – 4

Click to download recipe card>>Pan Fried Flounder


  • 1.5 – 1. 75 lbs. flounder fillets
  • 1 cup panko breadcrumbs seasoned with salt and pepper
  • 2 eggs, beaten
  • 1 cup frying oil (olive oil, vegetable, canola, etc.)

Local Ingredient Source:
Fresh Flounder Fillets – available year-round at your local Mac’s Seafood Market


  • Beat the eggs in a large shallow bowl.
  • Put the seasoned panko bread crumbs in a second bowl next to the eggs.
  • Dip the founder fillets in egg and then transfer to the bread crumb bowl. Cover the top of the fish with more bread crumbs and press gently until firmly coated.
  • Do not preheat the pan. Add cooking oil to a cold cast iron skillet, then gently slip the breaded fish into the oil with a slotted spatula. Turn the burner to medium-high.
  • Cook for 4 – 5 minutes. You’ll know it’s time to flip the fillet when the edges of the fish turn a golden brown. Cook for another 2 – 3 minutes on the other side.
  • Remove from the pan and drain on paper towels.
  • Season to taste and serve with chopped pickles in mayo with a squeeze of lemon.

Recipe Courtesy of Mac’s Seafood. All rights reserved.