Flounder with Lemony Butter Beans

 This is a simple, elegant, and delicious dish that’s quick enough for a weeknight but impressive enough for guests. The flaky, mild flounder pairs perfectly with the creamy, bright butter beans.

Here’s a comprehensive recipe and guide.

Flounder with Lemony Butter Beans

This recipe sears flounder fillets to golden perfection and serves them over a bed of warm, creamy butter beans infused with lemon, garlic, and herbs.

Serves: 2
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

For the Lemony Butter Beans:

• 1 tbsp olive oil

• 2 cloves garlic, minced

• 1 small shallot, finely diced (or 2 tbsp red onion)

• 1 (15 oz / 400g) can butter beans (lima beans), rinsed and drained

• ½ cup (120 ml) vegetable or chicken broth

• Zest of 1 lemon

• 2 tbsp fresh lemon juice

• 1 tbsp fresh parsley, chopped, plus more for garnish

• 1 tsp fresh thyme leaves (or ¼ tsp dried)

• ¼ tsp crushed red pepper flakes (optional, for a slight kick)

• Salt and freshly ground black pepper to taste

• 1 tbsp unsalted butter (optional, for extra richness)

For the Flounder:

• 2 flounder fillets (about 6 oz / 170g each), patted very dry

• Salt and freshly ground black pepper

• All-purpose flour, for dusting (about 2 tbsp)

• 2 tbsp olive oil or neutral oil

• 1 tbsp unsalted butter

• 2 thin lemon slices, for serving (optional)

Instructions

1. Sauté Aromatics: Heat 1 tbsp olive oil in a medium skillet or saucepan over medium heat. Add the diced shallot and cook until softened, about 2-3 minutes. Add the minced garlic and cook for another 30 seconds until fragrant.

2. Simmer Beans: Add the rinsed butter beans, broth, lemon zest, lemon juice, thyme, and red pepper flakes (if using). Bring to a simmer and let it cook for 5-7 minutes, allowing the liquid to reduce slightly and the flavors to meld.

3. Finish Bean Sauce: Stir in the chopped parsley and butter (if using). Season generously with salt and pepper. Reduce the heat to low, cover, and keep warm while you cook the fish.

4. Prepare the Fish: Pat the flounder fillets completely dry with paper towels. This is crucial for getting a good sear. Season both sides generously with salt and pepper. Lightly dust both sides with flour, shaking off any excess.

5. Cook the Flounder: Heat the 2 tbsp olive oil and 1 tbsp butter in a large non-stick or cast-iron skillet over medium-high heat. Once the butter is melted and foaming, carefully add the flounder fillets. Cook for 2-3 minutes on the first side, without moving them, until golden brown and crispy.

6. Flip and Finish: Gently flip the fillets using a thin spatula. They are delicate. Cook on the second side for another 1-2 minutes, or until the fish is opaque throughout and flakes easily with a fork. Cooking time will depend on the thickness of your fillets.

7. Serve: Spoon a generous amount of the lemony butter beans onto warmed plates. Place a seared flounder fillet on top of the beans. Garnish with extra fresh parsley and a thin slice of lemon for squeezing over just before eating.

Tips for Success

• Dry the Fish: This is the #1 rule for a perfect sear. Moisture on the surface will steam the fish instead of browning it.

• Don’t Crowd the Pan: Cook the fillets in batches if your pan isn’t big enough. Overcrowding will drop the pan’s temperature and make the fish steam.

• Handle with Care: Flounder is a delicate, flaky fish. Use a thin, flexible spatula for flipping and be gentle.

• Variations:

  • Capers: Add 1 tablespoon of capers to the beans when you add the garlic for a briny punch.

  • Spinach: Stir a handful of fresh baby spinach into the simmering beans until just wilted.

  • White Wine: Replace half of the broth with a dry white wine for a more complex flavor.

  • Other Fish: This recipe works beautifully with other thin, white fish like sole, tilapia, or even cod loin.

Enjoy your restaurant-quality meal at home