PAN FRIED WHOLE FLOUNDER RECIPES

Steps:

• In a wide flat dish, combine the bread crumbs, garlic, parsley, oregano, red pepper flakes, zest of 1 lemon and salt, to taste.
• In a small bowl, mix together the mustard and the juice of 1 lemon. Brush both sides of the trout with mustard mixture. Coat the fish on both sides with the seasoned bread crumbs and press firmly to adhere the crumbs to the fish.
• Preheat the oven to 250 degrees F.
• Coat a large skillet with about 1/4 to 1/2-inch of olive oil and bring to a medium-high heat. Add the fish to the pan, skin side down, and cook the fish 2/3's of the way, about 6 to 7 minutes. Carefully turn the fish over and cook the other side until the fish is brown and crispy, about 2 to 3 minutes. Remove the fish from the pan and drain on paper towels. You will probably need to work in batches to do 4 fish. After the first batch is done and dried on paper towels reserve it on a rack in a warm oven.
• When all the fish has been fried, remove the oil and any brown bits from the pan. Add the butter and remaining lemon juice and swirl to combine as the butter melts. Season with salt, to taste, and reduce by about half. Transfer the fish to a serving platter, drizzle with the butter lemon sauce and serve.
• What a fishtale!

Steps:

• Season fish with salt and pepper.  Heat oven to 200°.
• In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.
• Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through.
• Set aside on a platter in a warm oven until you make the sauce.
• Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil.
• Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.
• Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.