Yellowtail flounder is cooked to perfection in mouth-watering garlic butter and lemon sauce, topped with an herb-infused golden crust. This easy fish dinner will be ready in no time, using only one pan!
Flounder fish makes a great dinner for the whole family on a busy weeknight. Wild-caught flounder is a mild white fish that is low in calories, high in protein, anti-inflammatory omega-3 fatty acids, minerals, and B vitamins.
With ghee (clarified butter) used for a rich, buttery sauce, this flounder recipe is perfect for those looking for a high-nutrient and low-carb meal with a decadent taste.
Let's begin by infusing positive energy and healthy intentions into this meal and process to get the most out of every step and every bite!
Setting intentions before cooking and consuming is a powerful practice that only takes a few moments, but connects the mind and body on the same wavelength in order to manifest your goals.
Learn more about setting intentions here.
Examples of Intentions
*My intention is to cook this healthy meal to perfection. Our dinner will be enjoyable, delicious, and healthy.
*High-quality nutrition fuels my body mind and soul.
*I am healing with every bite I take. Each bite brings vibrant and healthy energy. I feel fantastic.
*Our evening will be one of joy and laughter. I spend little time cooking and cleaning so I get a chance to enjoy my family and food.
*My health improves every day, with every bite I take. I enjoy eating healthy, nutrient-dense foods.
Grab your shopping list and get ready to head to the grocery store!
- Yellowtail Flounder It is important to make sure your fish filets are wild-caught and minimally processed. Simply check the label in the fish market or package of frozen filets to make sure there are no artificial ingredients. It should be labeled wild-caught and have only one ingredient (FLOUNDER). If there is salt or herb it should be okay, we are mostly trying to avoid artificial preservatives. Tip: be sure to defrost the fish completely and rinse in cold water before patting dry with clean paper towels.
- Ghee Ghee is clarified butter that is commonly used to replace butter for those who have a dairy intolerance. It is free of lactose and casein (the milk sugar and protein that trigger allergy or intolerance in most people). Ghee is also high in omega-3 fatty acids which have many health benefits. Ghee is an important kitchen staple for those on a healthy eating journey!
- Garlic Organic garlic avoids the bleaching and unsatisfactory conditions that conventional garlic is grown in
- Panko bread crumbs Choose organic whenever possible, and check ingredient labels to avoid GMO and artificial additives and preservatives!
- Extra Virgin Olive Oil
- Garlic Powder
- Onion Powder
- Black Pepper
- Himalayan Salt
- Cayenne Pepper
- Chives (Organic is best)
See the recipe card for quantities.
Mix breadcrumbs and seasonings.
Heat ghee and garlic until fragrant. Add flounder Scoop some of the melted butter (ghee) onto the top of the fish. Season with pepper.
Cover and let cook for 2-3 minutes.
Carefully flip fish fillets and add ghee and crumbs mixtures with a squeeze of lemon.
Cover and let fish fillets cook for a final 2-3 minutes.
The crust should be a nice golden brown and the texture of the fish will be flaky with a lightly firm texture. (Not mushy)
Serve on a plate with lemon butter sauce and your choice of side. Be sure to use a slotted spoon or spatula to remove the fish from the saute pan.
Hint: Our favorite side dishes are fingerling potatoes and asparagus.
Garnish with lemon wedges, chives, chopped parsley, or fresh herbs.
Substitutions and Variations
- Flounder fish can easily be replaced with other wild-caught white fish like cod, pollock, haddock, etc.
- Ghee can be substituted with grass-fed butter
- Oregano can be substituted with another fresh or dried herb like thyme, parsley, or rosemary if desired
- Almond Flour can substitute panko bread crumbs for a gluten-free alternative
- Large Skillet with lid
- Slotted spoon
- Spatula or Fish Turner
- small bowl
- Chef's knife
- Cutting board
Store leftover fish in an airtight container in the fridge for up to 3 days. Be sure to reheat only on the stove or in the oven. The butter sauce will solidify in the fridge and melt again when in the heat.
Additionally, reheating on the stove with the butter sauce will help keep the fish crispy without drying it out.
As pictured above, throw organic asparagus in the skillet with the fish and its lemony butter sauce for a perfect side, cooked simultaneously! Be sure to cook the asparagus for 10 minutes, which means you may need to remove the fish first, and leave the asparagus for an extra few minutes(until fork tender).
Flounder is a mild, flaky fish with a slightly sweet taste. Cooked correctly, it melts in your mouth.
Using a stable oil, cook on the stovetop on each side of the fish for 2-3 minutes, depending on thickness. It can also be baked in the oven or cooked in an air-fryer. Always make sure fish is cooked through to 145 degrees f.
Test the fish with a fork, gently pulling away from the fillet. It will appear flaky and translucent rather than raw and have a slightly golden appearance. If you press on it with your finger gently, it will have a bit of bounce back to its exterior.
Ghee is clarified butter. This means the milk solids were removed along with the often inflammatory agents in milk (casein and lactose). These properties make it safe for those sensitive or allergic to milk products. Ghee also contains anti-inflammatory omega-3 fatty acids and other components which benefit the gut lining. It is an excellent kitchen staple for those on a healthy eating journey!
Herb-Crusted Yellowtail Flounder with Lemon and Butter Sauce
- 4 yellowtail flounder fillets (or 2lbs cut into 4 portions) rinsed and dried, and defrosted
- 3 tablespoon ghee (divided 2tbs +1tbs)
- 2-3 lemon slices
- 3 cloves garlic minced
- 3 tablespoon panko bread crumbs
- 1 teaspoon extra virgin olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon oregano
- ¼ teaspoon cracked black pepper
- ¼ teaspoon pink Himalayan salt ground
- Pinch cayenne pepper optional
- 1 tablespoon chives for garnish
- Combine panko bread crumbs, garlic powder, onion powder, oregano, salt, pepper, cayenne, and olive oil in a small bowl and mix. Set aside.
- Heat a large skillet to medium heat. Add 1 tablespoon ghee and minced garlic. Stir until fragrant and the oil shimmers. (approximately 1-2 minutes)
- Add flounder fillets to the hot skillet and increase to medium-high heat. Scoop some of the melted butter (ghee) onto the top of the fish. Season with black pepper. Cover and let cook for 2-3 minutes.
- Slide a thin metal spatula carefully under each flounder filet, and flip over one at a time. It should flip easily. Spread the remaining two tablespoons of ghee over the fish.
- Sprinkle the crumbs mixture in an even layer over the fish and squeeze fresh lemon juice on top.
- Cover and let fish fillets cook for a final 2-3 minutes. The crust should be a nice golden brown and the texture of the fish will be flaky with a lightly firm texture. (Not mushy)
- Serve on a plate with lemon butter sauce and your choice of side. Be sure to use a slotted spoon or spatula to remove the fish from the saute pan. Hint: Our favorite side dishes are fingerling potatoes and asparagus.
- Garnish with lemon wedges, chives, chopped parsley, or fresh herbs.
- Cook to a minimum temperature of 145 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw fish
- Wash hands after touching raw fish
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds (avocado oil and ghee)
- Always have good ventilation when using a gas stove