Pan Cooked Flounder Fillets

This delicate pan cooked flounder was the first meal I ever made for my husband.  It was our 3rd date, over 25 years ago!  I guess it was a good choice, we have been together ever since!

Today, my old recipe has been easily adapted to be gluten free, with a simple substitution of fine white rice flour for regular.  Perfect for busy weeknights, you can literally have dinner on the table in 20 minutes!  The quick pan cooked method is all that is needed for this light, sweet tasting white fish.

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Dinner for two


  • 1 lb. flounder fillets
  • ¼ cup white rice flour for dusting
  • Old Bay seasoning
  • 2 tbsp. olive oil
  • 2 tbsp. butter
  • 1/4 cup white wine
  • fresh chives
  • lemon wedges for serving


Sprinkle the fish with Old Bay® seasoning.

Add the flour to a breading tray or a plate and dredge the fillets in the flour, shaking off the excess.

Heat the olive oil and butter in a large nonstick skillet.

Add the flounder and cook for 3-4 minutes on medium low heat.

Carefully turn it over and add a splash of white wine to the pan.  Use 2 spatulas if needed so the fillets don’t break apart.  Another 2-3 minutes is all it takes to finish off this delicate flaky fish.  Finish with a sprinkle of chives.

That’s all there is to it!  Serve with lemon wedges.

Pair with rice or potato and a veggie and you have a delicious meal.  Start your own happily ever after with an easy but inspired dinner for two!

Notes ♪♫ Plain White Rice flour is perfect for recipes like this.  Save your pricey gluten free blends for baking.

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