Pan-Fried Flounder with Capers

1. 1 Flounderpack 800 g ≈ $7.00 220 g
2. 2 Wheat flour 10 g
3. 3 Butterpack 180 g ≈ $1.60 15 g
4. 4 Caperspack 100 g ≈ $3.00 10 g
5. 5 Lemon≈ $4.65 per kg 30 g
6. 6 Salad mixpack 150 g ≈ $3.00 60 g
7. 7 Olive oil 5 ml
8. 8 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse and pat dry the flounder¹, choose a 24–26 cm skillet, and preheat it over medium heat, melting the butter³ until hot.

2. Season the flounder¹ to taste; coat in flour.

3. Fry the flounder¹ in the butter³ for about 4 minutes on the first side, until a golden crust forms.

4. Turn the flounder¹ and continue frying for another about 4 minutes until the fish is fully cooked and tender inside, testing with a light fork.

5. Add the capers⁴ and lemon⁵ juice to the pan; heat over medium for 1 minute; baste the fish with the caper sauce.

6. Toss the mixed greens with oil and arrange beside the fish on the plate.

7. Remove the pan from the heat; let the fish rest for 1–2 minutes; drizzle with extra sauce if available.

8. Serve immediately with the salad⁶, and garnish with a lemon⁵ wedge if desired.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.