Pan-Fried Flounder with Potatoes in Parsley

Health score
54%
Pan-Fried Flounder with Potatoes in Parsley
45 min.
4
1107kcal

Suggestions


Indulge in the delightful flavors of the sea with our Pan-Fried Flounder with Potatoes in Parsley, a dish that perfectly marries simplicity and sophistication. This recipe is not just a meal; it's an experience that transports you to the coastal kitchens of Scandinavia, where fresh ingredients and vibrant herbs take center stage.

Imagine the satisfying crunch of perfectly pan-fried flounder, its golden crust giving way to tender, flaky fish that melts in your mouth. Paired with buttery fingerling potatoes sautéed in fragrant parsley, this dish is a celebration of textures and tastes. The addition of fresh lemon slices and dill sprigs elevates the dish, adding a burst of brightness that complements the rich flavors beautifully.

Whether you're preparing a cozy lunch or an elegant dinner, this recipe is sure to impress your family and friends. With a health score of 54 and a balanced caloric breakdown, you can enjoy this delicious meal without the guilt. Ready in just 45 minutes, it’s perfect for those busy weeknights when you crave something special yet manageable.

Join us in the kitchen and discover how easy it is to create a restaurant-quality dish at home. Your taste buds will thank you!

Ingredients

  • tablespoons butter 
  • servings optional: dill 
  • 1.8 pounds fingerling potatoes 
  •  sushi-grade yellowtail flounder whole
  • 0.3 cup parsley fresh minced
  •  optional: lemon sliced
  • cup rye flour all-purpose
  • servings salt and pepper 

Equipment

  • frying pan
  • pot

Directions

  1. Boil the potatoes in a large pot of salted water until tender, then drain. Once they are cool enough to handle, peel them.
  2. Rinse the fish in cold water, then coat each one in the flour, patting off the excess. Melt 5 tablespoons of the butter in a skillet and pan-fry the fish for 5 minutes on each side, or until crisp and golden. Keep the cooked fish warm while you cook the remainder.
  3. Melt the remaining butter in a casserole.
  4. Add the peeled potatoes and let them sauté a little before adding the parsley. Season with salt and pepper.
  5. Serve immediately with the potatoes, sliced lemon, and dill sprigs.
  6. From The Scandinavian Cookbook by Trina Hahnemann. Text copyright © 2008 by Trina Hahnemann; photography © 2008 by Lars Ranek. This edition published in 2009 by Andrews McMeel Publishing, LLC.

Nutrition Facts

Calories1107kcal
Protein43.48%
Fat35.82%
Carbs20.7%

Properties

Glycemic Index
51.56
Glycemic Load
25.87
Inflammation Score
-9
Nutrition Score
50.29260817818%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
8.08mg
Luteolin
0.55mg
Isorhamnetin
0.04mg
Kaempferol
1.66mg
Myricetin
0.69mg
Quercetin
1.76mg

Nutrients percent of daily need

Calories:1106.88kcal
55.34%
Fat:43.59g
67.07%
Saturated Fat:20.27g
126.71%
Carbohydrates:56.68g
18.89%
Net Carbohydrates:48.43g
17.61%
Sugar:2.55g
2.84%
Cholesterol:472.73mg
157.57%
Sodium:1140.45mg
49.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:119.06g
238.13%
Selenium:244.09µg
348.71%
Phosphorus:2452.61mg
245.26%
Vitamin B12:10.22µg
170.39%
Vitamin D:25.2µg
168%
Vitamin B6:1.56mg
78.09%
Vitamin C:58.48mg
70.88%
Potassium:2437.2mg
69.63%
Vitamin K:69.88µg
66.55%
Vitamin B3:11.98mg
59.91%
Magnesium:228.43mg
57.11%
Manganese:1.06mg
53.03%
Vitamin E:6.85mg
45.69%
Fiber:8.26g
33.03%
Vitamin B1:0.45mg
29.71%
Vitamin A:1417.71IU
28.35%
Zinc:4.09mg
27.3%
Vitamin B5:2.48mg
24.79%
Copper:0.49mg
24.28%
Calcium:239.02mg
23.9%
Folate:95.19µg
23.8%
Iron:4.22mg
23.47%
Vitamin B2:0.29mg
17.21%
Source:Epicurious