Pan-Fried Flounder with Potatoes in Parsley

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

Suggestions


Are you ready to delight your taste buds with a dish that brings the freshness of the sea to your table? Look no further than this exquisite Pan-Fried Flounder with Potatoes in Parsley! Perfect for any meal, whether it’s a cozy lunch or an elegant dinner party, this recipe promises to impress with its vibrant flavors and satisfying textures.

Imagine perfectly pan-fried flounder, its crisp golden exterior giving way to tender, flaky fish that melts in your mouth. Accompanied by sautéed fingerling potatoes infused with fresh parsley and a whisper of salt and pepper, every bite is a celebration of simple yet delicious ingredients. The added punch of lemon slices and fragrant dill sprigs brightens the dish and enhances its coastal charm.

Set aside 45 minutes of your day, gather your loved ones, and immerse yourself in the delightful process of cooking. This dish not only tantalizes your palate but also brings people together, making it an ideal choice for gatherings or family meals. With a health score of 54 and a hearty portion size suitable for four, it’s a nourishing option that doesn’t compromise on flavor.

Get ready to savor an unforgettable culinary experience inspired by The Scandinavian Cookbook by Trina Hahnemann. Whether you serve it with a side of crusty bread or a green salad, this Pan-Fried Flounder with Potatoes in Parsley is sure to become a new favorite in your repertoire!

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