Flounder Recipe - Mediterranean Bliss with Lemon, Capers, and Roasted Asparagus

Flounder Recipe - Mediterranean Bliss with Lemon, Capers, and Roasted Asparagus

A Glimpse into the World of Flounder

Flounder stands out in the seafood world, a favorite from New England shores to bustling Japanese restaurants. Part of the flatfish family, its unique form and natural ability to blend into its surroundings. But it's not just its appearance garners attention; it's its delightful taste. Both professional chefs and everyday cooks prize flounder for its mild, non-fishy flavor. With its soft, flaky meat and a hint of sweetness, it's a fish that easily takes on various tastes, all while maintaining its own unique flavor. In this recipe, we're pairing this beloved fish with traditional Mediterranean ingredients, crafting a dish that's both rich and unforgettable.

Flounder with Lemon, Capers, Butter Sauce, and Roasted Asparagus


For the Flounder:

  • 2 flounder fillets
  • 2 tablespoons of unsalted butter
  • 1 tablespoon of olive oil
  • 2 cloves garlic, minced
  • Zest and juice of 1 lemon
  • 2 tablespoons of capers, drained
  • Salt and freshly ground black pepper, to taste
  • 1 tablespoon of fresh parsley, finely chopped (for garnish)
  • Lemon slices (for garnish)

For the Asparagus:

  • 1 bunch of fresh asparagus, ends trimmed
  • 1-2 tablespoons of olive oil
  • Salt and freshly ground black pepper, to taste
  • 1 clove garlic, minced (optional)
  • Grated parmesan cheese (optional)


  1. Preparation: Preheat your oven to 375°F (190°C). Lightly pat the flounder fillets dry with paper towels. Season both sides of the fillets with salt and pepper.
  2. Asparagus Prep: On a baking sheet, spread out the asparagus. Drizzle with olive oil and sprinkle with salt, pepper, and minced garlic (if using). Toss to ensure the asparagus is well-coated.
  3. Searing the Flounder: In an oven-safe skillet or frying pan, heat the olive oil over medium heat. Once hot, add one tablespoon of butter and let it melt. Add the minced garlic for the fish and sauté until fragrant. Carefully place the flounder fillets in the skillet and sear for about 1-2 minutes on each side until lightly golden.
  4. Adding Flavors to Flounder: Once the flounder is seared, sprinkle with lemon zest, and scatter capers around the pan. Drizzle with lemon juice and top each fillet with a slice of lemon.
  5. Baking: Place the skillet with the flounder in the oven, as well as the baking sheet with asparagus. Bake for approximately 10-12 minutes, or until the fish flakes easily with a fork and the asparagus is tender yet slightly crispy. If you like, you can sprinkle some grated parmesan on the asparagus in the last 3 minutes of roasting.
  6. Serving: Remove both the flounder and asparagus from the oven. Garnish the fish with chopped parsley and serve with the pan sauce drizzled over the top. Plate the asparagus alongside the fish.

The addition of roasted asparagus not only enhances the visual appeal of the dish but also complements the flavors beautifully. The combination is a feast for the eyes and the palate! Enjoy your Mediterranean-inspired meal!


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