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    Home » Recipes » Dinner

    Herb-Crusted Yellowtail Flounder with Lemon and Butter Sauce

    Published: Dec 6, 2022 · Modified: Jan 28, 2025 by Natalie Perry · This post may contain affiliate links · 13 Comments

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    Jump to Recipe Print Recipe

    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!

    a white plate with a marble counter with yellowtail flounder with herbal crush and chives on top with two slices of lemon and a handful of slice fingering potatoes, cooked and seasoned on the right this …
    Jump to:
    • Intentions
    • Examples of Intentions
    • Ingredients
    • Instructions
    • Substitutions and Variations
    • Equipment
    • Storage
    • Top tip
    • FAQ
    • Recipe
    • Food safety
    • Comments

    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! 

    Intentions

    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! 

    Ingredients

    yellowtail flounder ingredients on a burnt orange place with bread crumbs, garlic powder, freshly chopped garlic, freshly chopped chives, onion powder, cracked black pepper, pink salt, and oregano seasoning in the middle, all in small piles on the plate. a single lemon slice is at the top right of the rustic looking plate on a marble counter and wooden backdrop. a clear glass bowl of olive oil pictured in the top left corner and the top right has two jars, one of 4th and Heart brand ghee and one of Bertolli brand extra virgin olive oil in a green container

    • 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!
    • Lemon
    • 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
    • Oregano
    • Black Pepper
    • Himalayan Salt
    • Cayenne Pepper
    • Chives (Organic is best)

    See the recipe card for quantities.

    Instructions

    a white bowl with spices and panko bread crumbs mixed together for step one to cook yellowtail flounder

    Mix breadcrumbs and seasonings.

    yellowtail flounder in butter sauce (ghee) seasoned with black pepper in a grey skillet, still raw

    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. 

    up close step three, putting the crust micture on the two white pieces of yellowtail flounder, next to asparagus spears

    Carefully flip fish fillets and add ghee and crumbs mixtures with a squeeze of lemon.

    step 4 fish is done with two pieces of yellowtail flounder pictured golden spiced crust next to two handfuls of bright green asparagus in ghee cooked to perfection in a black skillet

    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. 

    Enjoy!

    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


    Equipment

    • Large Skillet with lid
    • Slotted spoon
    • Spatula or Fish Turner
    • small bowl
    • Spoon
    • Chef's knife
    • Cutting board

    Storage

    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.

    Top tip

    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).

    FAQ

    What does Yellowtail Flounder taste like?

    Flounder is a mild, flaky fish with a slightly sweet taste. Cooked correctly, it melts in your mouth.

    How is flounder supposed to be cooked?

    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.

    How do you know when flounder is done?

    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.

    Is cooking with ghee healthy?

    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!

    Recipe

    a white plate with a marble counter with yellowtail flounder with herbal crush and chives on top with two slices of lemon and a handful of slice fingering potatoes, cooked and seasoned on the right

    Herb-Crusted Yellowtail Flounder with Lemon and Butter Sauce

    Natalie Perry
    Yellowtail flounder is cooked to perfection in mouth-watering garlic butter and lemon sauce, topped with an herb-infused golden crust.
    5 from 37 votes
    Print Recipe Pin Recipe
    Prep Time 3 minutes mins
    Cook Time 7 minutes mins
    Total Time 10 minutes mins
    Course Main Course
    Cuisine American
    Servings 4
    Calories 308 kcal

    Equipment

    • Large Skillet with lid
    • Slotted spoon
    • Spatula or Fish Turner
    • Small bowl
    • spoon
    • Chefs knife
    • cutting board

    Ingredients
      

    • 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
    Get Recipe Ingredients

    Instructions
     

    • 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.
    • Enjoy!

    Notes

    top tip: throw some organic asparagus in the skillet with the fish and lemony butter sauce for a perfect side!

    Nutrition

    Calories: 308kcalCarbohydrates: 8gProtein: 30gFat: 17gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 131mgSodium: 386mgPotassium: 423mgFiber: 1gSugar: 1gVitamin A: 119IUVitamin C: 6mgCalcium: 80mgIron: 1mg
    Tried this recipe?Let us know how it was!

    Food safety

    We hope you enjoyed this yummy yellowtail flounder with butter sauce as much as we do! Let us know how it went in the comments below! Share on social media and tag us in your creations. @mindfullyhealthymama on TikTok, Instagram, and YouTube, and @mindfullyhealthyliving on Facebook! Don't forget to subscribe to our newsletter to get more healthy recipes directly to your inbox. Have a healthy and happy week!

    Natalie

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    Comments

      5 from 37 votes (32 ratings without comment)

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      Recipe Rating




    1. Andrea says

      April 15, 2023 at 2:36 am

      5 stars
      the lemon and butter sauce was sooo good! loved it!

      Reply
      • Natalie Perry says

        April 15, 2023 at 3:01 am

        That is great to hear!

        Reply
    2. Mary says

      April 13, 2023 at 8:07 pm

      5 stars
      I love the spices you used. They are great on the flounder, which I really like even though it is hard to find where I live.

      Reply
      • Natalie Perry says

        April 14, 2023 at 5:00 pm

        I have had a hard time sometimes too but found decent luck in the frozen section of Publix. Hope you can find it again!

        Reply
    3. Nancy says

      April 13, 2023 at 3:46 pm

      5 stars
      So beautiful and delicious this dish was. The flounder fish was so delicate.

      Reply
      • Natalie Perry says

        April 14, 2023 at 4:57 pm

        Excellent!

        Reply
    4. Andrea says

      April 13, 2023 at 2:54 am

      Love how flavorful this dish turned out! The sauce was so so good.

      Reply
      • Natalie Perry says

        April 13, 2023 at 3:06 am

        great to hear!

        Reply
    5. Nicole NK says

      April 13, 2023 at 2:18 am

      5 stars
      This recipe was superb! I love that it was made with ghee instead of butter. I used a dairy free ghee and it worked great.

      Reply
      • Natalie Perry says

        April 13, 2023 at 2:25 am

        ghee is so healthy, we love it!

        Reply
    6. Valery says

      February 01, 2023 at 6:24 pm

      I love the idea of setting intentions. It helps me keep a good perspective and not freak out if something goes wrong during the cooking process! I’m a huge fan of lemon recipes and can’t wait to try this!

      Reply
      • Natalie Perry says

        February 03, 2023 at 7:08 pm

        Thank you, Valery! Intention setting has become so helpful in many ways, especially in the kitchen. I'm so glad you are enjoying our recipes!

        Reply
    7. NCP says

      December 20, 2022 at 7:40 am

      5 stars
      I really love this easy fish dinner, asparagus goes so well with it too

      Reply
    A woman smiling with long brown hair and flowered v-neck dress shirt on.

    Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

    Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe :)

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    a white plate with a marble counter with yellowtail flounder with herbal crush and chives on top with two slices of lemon and a handful of slice fingering potatoes, cooked and seasoned on the right

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