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Pan-Roasted Flounder

Pan-Roasted Flounder over Lemon-Chile Fregola

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In the Test Kitchen, we’re big fans of tossing small grains or pastas into rich, buttery broths—they soak up tons of flavor, creating a satisfying, saucy base for any meal. Here, Chef Elana is combining fregula pasta—similar to Israeli couscous—with wilted spinach and a rich sauce of butter, lemon, white wine, and thinly sliced Thai chile. It’s the perfect counterpoint to simply seasoned flounder, seared until tender and flaky.
  • Stovetop Only
  • < 600 Calories
Serving size
Prep & cook time
Cooking Skill
  • Calories 590
  • Protein 31g
  • Total Carb 78g
  • Total Fat 15g

Given the cook-at-home nature of Plated and natural variation in ingredients, nutritional information is approximated. See details.

Ingredients & Equipment

What we send

  • parsley
    • 1/8 ounce
    • parsley
  • lemon
    • 1
    • lemon
  • shallot
    • 1
    • shallot
  • garlic
    • 1 clove
    • garlic
  • Thai chili
    • 1
    • Thai chili
  • fregola
    • 1 cup
    • fregola
  • baby spinach
    • 3 ounces
    • baby spinach
  • flounder
    • 10 ounces
    • flounder
  • unsalted butter
    • 3 packets
    • unsalted butter
  • white wine
    • 1/4 cup
    • white wine

What You’ll Need

  • olive oil
  • kosher salt
  • black pepper
  • 8" medium pot
  • 12" large nonstick pan


Cooking Steps

  1. Prepare Ingredients

    Prepare Ingredients

    Bring a medium pot of water to a boil over high heat. Rinse all produce. Roughly chop parsley leaves, discarding stems. Halve lemon. Peel shallot and mince. Thinly slice garlic. Halve Thai chile lengthwise and, using a knife tip, discard seeds and stem. Finely chop.

  2. Cook Fregola

    Cook Fregola

    Season boiling water generously with salt. Stir in fregola and cook until tender, 9-10 minutes. Drain and return to pot, off heat. Then, add spinach and stir to wilt slightly. Set aside until Step 5.

  3. Sear Flounder

    Sear Flounder

    While fregola cooks, pat flounder dry with paper towel and season all over with ½ teaspoon salt and pepper. Heat 1 tablespoon olive oil in a large nonstick pan over medium heat. When oil is shimmering, add flounder and sear until golden on bottom, 3 minutes. Flip and sear until cooked through and opaque, 3 minutes more. Transfer to a paper towel-lined plate to drain, reserving pan for the next step.

  4. Make Sauce

    Make Sauce

    Heat 2 packets butter in pan from fish over medium heat. When butter is foamy, add garlic and Thai chile (it's spicy—feel free to skip or use half for less heat). Cook, stirring, until fragrant, 1-2 minutes. Add white wine and 2 tablespoons water and cook, scraping up any brown bits from pan, until slightly reduced, 3 minutes more. 

  5. Finish Fregola

    Finish Fregola

    Add shallot and fregola to pan with sauce and stir to combine. Remove from heat, add 1 squeeze lemon juice, and season with ¼ teaspoon salt. Stir in remaining butter to melt.

  6. Plate Pan-Roasted Flounder

    Plate Pan-Roasted Flounder

    Spoon fregola into shallow serving bowls and top with flounder. Garnish with parsley and squeeze over juice of remaining lemon, if desired. Dig in!

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