Delicious Flounder Piccata

Here is my go-to flounder piccata recipe, with a light lemon-butter sauce, crispy pan-seared fish, and plenty of briny capers that make every bite worth savoring.

This dish has become my weeknight dinner hero – it’s quick enough for busy evenings but nice enough for company. I always keep flounder fillets in the freezer now because my family asks for this so often. And the best part? That sauce is perfect for soaking up with crusty bread!

What Kind of Flounder Should I Use?

When shopping for flounder, you’ll typically find either summer flounder (also called fluke) or winter flounder at your local fish counter – both work great for this piccata recipe. Look for fillets that are firm, translucent, and have a mild, fresh smell with no fishy odor. Since flounder is a delicate white fish, you might also substitute other similar flatfish like sole or plaice if you can’t find flounder. Just make sure your fillets are about 1/4 to 1/2 inch thick for even cooking, and pat them dry with paper towels before cooking to help them brown nicely.

Options for Substitutions

This light and tasty fish dish can be adapted with several substitutions if needed:

• Flounder: If you can’t find flounder, any mild white fish will work great here – try sole, tilapia, or cod. Just adjust cooking time slightly based on the thickness of your fillets.
• Egg whites: You can use a whole egg instead of just the whites, or try milk mixed with a bit of Dijon mustard for a dairy alternative.
• White wine: Not using wine? Replace it with extra chicken stock plus 1 tablespoon of white wine vinegar or lemon juice to keep that nice tang.
• Capers: If capers aren’t your thing, try chopped green olives for that salty bite. You can also leave them out entirely.
• Breadcrumbs: Regular or gluten-free breadcrumbs both work well. You can also use crushed crackers, panko, or even ground almonds for a low-carb option.
• Parsley: Fresh parsley adds nice color, but you can use dried parsley in a pinch (use 2 teaspoons), or swap with fresh basil or chives.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking flounder piccata is overcooking the delicate fish fillets, which can turn them tough and rubbery in just a matter of minutes – aim for cooking them just until they flake easily with a fork, usually 2-3 minutes per side. Another common mistake is not patting the fish completely dry before coating it with egg whites and breadcrumbs, which can prevent the coating from sticking properly and result in uneven browning. When making the sauce, avoid rushing the wine reduction process – letting it simmer until reduced by half ensures you’ll get the right balance of flavors without an overpowering alcohol taste. For the best results, make sure your pan isn’t overcrowded when cooking the fish (work in batches if needed), and keep the cooked fillets warm in a low-temperature oven while preparing the sauce.

What to Serve With Flounder Piccata?

This light and lemony fish dish pairs perfectly with simple sides that won’t overshadow its delicate flavors. A bed of angel hair pasta or fluffy white rice makes an excellent base to soak up all that tasty piccata sauce. For vegetables, try serving it with roasted asparagus, steamed broccoli, or a mix of sautéed green beans – these sides complement the fish without competing with it. If you want to keep things extra light, a simple arugula salad dressed with olive oil and lemon juice makes a fresh addition to round out your meal.

Storage Instructions

Keep Fresh: If you have any leftover flounder piccata, place it in an airtight container and pop it in the fridge. It’ll stay good for up to 2 days, though like most fish dishes, it’s best enjoyed fresh. Try to keep the lemon sauce separate if possible to maintain the crispy coating.

Make Ahead: You can prep some components ahead of time to make dinner assembly quicker. Mix your seasoned breadcrumbs and beat the egg whites up to a day in advance, storing them separately in the fridge. The lemon-caper sauce can also be made a few hours ahead and gently rewarmed when needed.

Warm Up: To enjoy leftover flounder piccata, warm it in a skillet over medium-low heat just until heated through. You can also use the oven at 275°F for about 10 minutes – this helps maintain the texture better than microwaving. If you stored the sauce separately, warm it gently in a small pan and pour over the fish when serving.

Preparation Time	15-20 minutes
Cooking Time	15-25 minutes
Total Time	30-45 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 50-60 g
• Fat: 25-30 g
• Carbohydrates: 40-50 g

Ingredients

• 4 fillets of flounder (approximately 20 ounces total)
• Black pepper, freshly ground
• 2 large egg whites
• 2/3 cup seasoned breadcrumbs (gluten-free if needed)
• Olive oil spray, around 1 tablespoon
• 1 tablespoon whipped butter (or regular)
• 2 lemons (1 for juicing and reserving the halves, the other sliced for garnish)
• 1/4 cup white wine, dry
• 1/2 cup chicken stock
• 1 tablespoon capers, drained
• 2 tablespoons fresh parsley, chopped (for garnish)

Step 1: Prepare the Fish

Start by seasoning the fish filets with salt and pepper to taste.

Preheat your oven to 200°F to keep the cooked fish warm before serving.

Step 2: Coat the Fish

In a shallow bowl, beat the egg whites until they are frothy.

In another dish, place the bread crumbs.

Dip each fish filet first into the egg whites, ensuring they are fully coated, then transfer them to the bread crumbs and coat thoroughly.

Step 3: Cook the Fish

Heat a large skillet over medium to medium-low heat.

Spray a generous amount of olive oil spray on one side of each fish filet.

Place the fish oil-side down in the skillet.

Spray the top side of the fish with oil, ensuring it is well-coated.

Cook the filets for 4 to 5 minutes on each side until the fish is opaque and cooked through.

Once cooked, place the fish on a platter and keep them warm in the preheated oven until ready to serve with the sauce.

Step 4: Prepare the Lemon Caper Sauce

Using the same skillet, maintain medium heat and melt the butter.

Add lemon juice, wine, chicken broth, reserved lemon halves, salt, and pepper to the pan.

Bring the mixture to a boil over high heat.

Allow it to boil until the liquid reduces by half, which should take about 3 to 4 minutes.

Once reduced, discard the lemon halves and stir in the capers.

Step 5: Finish and Serve

Spoon the lemon caper sauce generously over the fish filets.

Garnish each filet with a slice of lemon and sprinkle with fresh parsley.

Serve immediately and enjoy your freshly prepared dish!