Can you fry flounder in olive oil?

Master frying flounder in olive oil with our guide. Learn health benefits, culinary tips, and enjoy Mediterranean flavors.

Table of Contents

Can You Fry Flounder In Olive Oil?

Hesitant about using olive oil for frying flounder? Let's talk about it…

Often, olive oil is unfairly passed over for frying, but it's time to challenge that notion. Imagine if frying flounder in olive oil not only worked but also enhanced the dish in ways you hadn't thought possible.

In this blog, we're exploring the nutritious benefits of olive oil and its surprising compatibility with frying flounder. We'll introduce you to a tantalizing flounder recipe that showcases the best of this combination.

Additionally, we'll explore diverse cooking methods and give you expert tips to make your flounder a surefire hit.

Key Takeaways

  • According to recent research, olive oil is deemed as a great choice for frying flounder because it burns at high heat, adds flavor, and preserves the Omega 3’s in your fish.
  • To learn about the many health benefits of flounder and fish in general.
  • You can make delicious recipes using flounder with only a few quick  steps by following the Mediterranean way!
  • A few additional tips on how to serve flounder!

Frying flounder in Extra Virgin Olive Oil vs Butter

To achieve the perfect fried flounder, it's important to choose the right oil, maintain the proper temperature throughout cooking, and understand the importance of how olive oil preserves the fish's Omegas 3’s. Now let's address an important query…

Is it better to fry fish in butter or oil?

Choosing between olive oil and butter for cooking fish is a matter of taste and preference, but did you know opting for olive oil can add flavor while also providing health benefits like heart-healthy monounsaturated fats and antioxidants?

Remember those Omega 3 fatty acids that fish naturally contain mentioned in the key takeaways?Natural Omega-3 fatty acids are preserved due to antioxidants contained in olive oil

Well, when you fry your fish in olive oil, the natural Omega 3 fatty acids in the fish will be preserved due to olive oil containing a powerful polyphenol called Hydroxytyrosol.

Whereas when using a low quality cooking oil, the healthy Omega 3’s may become compromised and potentially harmful due to oxidation.

According to cutting edge research from 2023, Hydroxytyrosol has now been proven to inhibit oxidation during cooking, even at extreme temperatures during deep frying!

Additionally, according to an inhibitory effects of hydroxytyrosol study, the presence of hydroxytyrosol in the frying medium offers additional protection for the PUFAs (polyunsaturated fatty acids) within the seafood during frying.Hydroxytyrosol protects against PUFAs in the flounder during frying

Therefore, you are getting double whammy protection!

If you've been reluctant to use olive oil, don’t be.

Olive oil is packed with protective polyphenols, making extra virgin olive oil a healthful choice for frying fish, yet if you prefer the taste of butter, it is always an option as well!

Choosing the right temperature

Quickly, we will debunk another myth. For a very long time, people have believed that olive oil has a low smoke point, therefore have hesitated reaching for it during frying.

Actually current research says that heat stability is more important than smoke point for frying oils. In fact, certain oils that have high smoke points yet still break down and become unstable at cooking temperatures without reaching their smoke point.

Additionally when you pay attention to the actual smoke point temperatures, you will realize that no recipe or chef will recommend you to cook above 410 degrees °F.

With that said, when frying your flounder in olive oil, the oil temperature needs to be around 350-375°F.

Olive oil stands strong in high heat

Therefore, do not concern yourself with olive oil's "low smoke point", if anything reach for it as it will give your flounder those health benefits we mentioned above and so much great flavor.

Health benefits Frying Flounder

Flounder is a delicious and healthy choice for your meals. It's packed with nutrients like omega-3 fatty acids, which are great for your heart health. These fatty acids can help lower the risk of heart disease and reduce inflammation in the body.Flounder is packed with Omega 3's

Flounder also contains vitamin B12, which is important for brain function and nervous system health. Plus, it's a good source of lean protein, making it a great option if you're looking to build muscle or maintain a healthy weight.

So not only does flounder taste amazing when fried in olive oil, but it also provides numerous health benefits that you'll love!

Pan Fried Fried Flounder Recipes and Additional Tips

Flour Piccata Pan Fried Flounder Recipe

If you are unaware of what piccata is, let me enlighten you as it is delicious!

Piccata references some type of meat, poultry, or fish that is dredged in flour, then usually browned and served in a sauce consisting of lemon, capers, and at times butter.Flour Piccata recipe


- 4 pieces of flounder

- 1/4 cup flour for coating

- Salt, 1/4 teaspoon

- Black pepper, 1/4 teaspoon

- 2 tablespoons of olive oil for frying

- 1/4 cup of a crisp, dry white wine

- 3 tablespoons of freshly squeezed lemon juice

- 2 tablespoons of drained capers

- 2 cups of raw spinach leaves

Cooking Process:

1. Warm your oven to a gentle 200°F to use as a warming space.

2. Sprinkle both sides of your flounder pieces with a dusting of salt and pepper to taste.

3. Lightly coat the seasoned fish in flour, tapping off the surplus.

4. In a spacious skillet, bring the olive oil up to a medium-high heat.

5. Lay the flounder in the hot oil, letting it sizzle for 2 to 3 minutes on each side until it's nicely bronzed.

6. Transfer the golden flounder to a tray and rest it in the oven to stay warm.

7. Pour the white wine into the skillet, followed by the lemon juice and capers, letting it bubble for a minute while you gently dislodge the savory bits stuck to the pan.

8.. Toss the fresh spinach into the mix, stirring just until it softens and shrinks down.

9. For the finale, arrange the warm flounder on dishes, and crown them with a generous draping of the buttery, caper-infused sauce and wilted spinach.

Grilled flounder with a Mediterranean flair


- 4 flounder filets

- Olive oil, 1/4 cup

- Fresh lemon juice, 2 tablespoons

- Garlic, 2 cloves minced

- Dried oregano, 1 teaspoon

- Salt, 1/2 teaspoon

- Ground black pepper, 1/4 teaspoon

- Lemon wedges, for serving

- Mixed greens, for a side salad

- Assorted vegetables, for roasting (as a side)

Cooking Process:

- Ignite the grill to a medium-high flame.

- Combine 1/4 cup of olive oil, 2 tablespoons of lemon juice, 2 cloves of finely chopped garlic, 1 teaspoon of crumbled oregano, 1/2 teaspoon of salt, and 1/4 teaspoon of ground pepper in a mixing bowl.

- Gently coat 4 flounder filets with the herbed oil mixture and lay them on the grill. Allow them to cook for 3-4 minutes on each side until the flesh is opaque and flaky.

- Present with a squeeze of lemon and a fresh greens salad.

Additional Tips

In addition to frying and grilling flounder, there are other delicious ways to prepare this delicate fish. Try oil-poached flounder for a melt-in-your-mouth texture.

Additionally, experiment with different serving and garnishing options like pairing it with a tangy lemon-parsley sauce or topping it with fresh herbs. Don't forget to use these tips when frying other types of fish too!

And don't worry about the guilt - flounder is packed with health benefits and frying adds minimal calories.

Oil-poached flounder

I love making oil-poached flounder because it creates a delicious, moist, and tender fish dish.

Here's my easy pan fried flounder recipe:

  • In a pan, heat olive oil over medium heat until it reaches about 180°C (350°F).
  • Season the flounder filets with salt and pepper.
  • Gently place the seasoned filets in the hot oil.
  • Let the fish cook for about 5 - 6 minutes on each side until they turn golden brown.
  • Use a slotted spatula to carefully remove the fish from the oil and drain on paper towels.
  • Serve the oil - poached flounder with a squeeze of fresh lemon juice and sprinkle some chopped parsley on top.

Serving and garnishing options

When it comes to serving and garnishing fried flounder, there are plenty of options to choose from.

Here are some delicious ideas to elevate your dish:

  • Serve with a squeeze of fresh lemon juice for a burst of citrusy flavor.
  • Sprinkle chopped parsley on top to add a touch of freshness and color.
  • Pair with a side of tangy tartar sauce for dipping.
  • Serve on a bed of crispy lettuce or mixed greens for added texture and presentation.
  • Garnish with thinly sliced red onions or pickles for some extra crunch and tanginess.
  • For a Mediterranean twist, top with diced tomatoes, olives, and crumbled feta cheese.
  • Drizzle with a simple garlic butter sauce or aioli for added richness and depth of flavor.

Nutrition facts 

If you're curious about the nutritional value of fried flounder, you're in luck! Not only is flounder a lean and healthy protein source, but it also contains key vitamins and minerals that contribute to a balanced diet.


Nutritional Value of Flounder cooked in olive oil


In conclusion, frying flounder in olive oil is a delicious and healthy option. By choosing the right temperature and understanding the importance of Omega 3’s , you can benefit from floundering in every way.

Plus, with the Mediterranean recipes you can give your flounder a special yet simple twist.

So go ahead and try frying flounder in olive oil for a tasty dish that's sure to impress!


Can you fry flounder in olive oil?

Yes, you can fry flounder in olive oil. The oil preserves the natural Omega 3 antioxidants when frying, and leaves a delicious flavor.

What is the right temperature of the oil to fry flounder?

The optimal temperature to fry flounder is 350-375 degrees F.

How do you know if the olive oil is at the right temperature?

You can check if your olive oil is at the right temperature by dropping a bread crumb into it. If it starts to bubble and cook, then your oil is hot enough for frying flounder.

How do you know when the flounder is done frying ?

Pinch with a fork at the thickest point of your flounder and twist gently. If the fish is flaky, that means it is done. It will also be a crispy, golden brown color when ready.

Disclaimer: The content in this blog is for informational purposes only and should not be taken as professional medical advice. 


"The Inhibitory Effects of Hydroxytyrosol, a-Tocopherol and Ascorbyl Palmitate on Lipid Peroxidation in Deep-Fat Fried Seafood." Antioxidants & Redox Signaling 2023.

Date Accessed: 11/25/2023

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