Lightly Breaded Pan-Seared Flounder with Brown and Wild Rice and Spinach

A delicious, delicate flounder fillet, lightly breaded and pan-seared, served with a wholesome side of brown and wild rice alongside sautéed spinach, optionally topped with melted cheese for an extra layer of flavor.

Preparation Time

Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes

Ingredients (for four people)

For the Flounder

• 4 flounder fillets (about 6 oz each)
• 1/2 cup breadcrumbs (60g)
• 2 tablespoons fresh parsley, chopped (30 ml)
• 1/4 teaspoon anise seeds (optional for extra aroma)
• 1/2 teaspoon garlic powder (2.5 ml)
• 1/2 teaspoon salt (2.5 ml)
• 1/2 teaspoon black pepper (2.5 ml)
• 2 tablespoons olive oil (30 ml) for pan-frying
• Lemon wedges for serving

For the Brown and Wild Rice

• 1 cup brown rice (180g)
• 1/2 cup wild rice (90g)
• 2 1/2 cups water or vegetable stock (600 ml)
• 1 tablespoon olive oil (15 ml)
• 1 clove garlic, minced

For the Spinach

• 6 cups fresh spinach leaves (150g)
• 1 tablespoon olive oil (15 ml)
• 2 garlic cloves, minced
• 1/4 teaspoon salt (1.25 ml)
• 1/4 teaspoon black pepper (1.25 ml)
• 1/2 teaspoon anise seeds (optional)
• Optional: 1/2 cup shredded cheese (like mozzarella or cheddar) to melt on top

1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.

Preparation Method

Step 1: Prepare the Rice

1. In a medium saucepan, bring the brown rice, wild rice, and water or vegetable stock to a boil. Add the olive oil and minced garlic.
2. Once boiling, reduce the heat to low, cover, and let it simmer for about 40 minutes or until the rice is tender and the water is absorbed.
3. Fluff it with a fork and set it aside, keeping it warm.

Step 2: Bread the Flounder

1. In a shallow dish, mix the breadcrumbs, parsley, anise seeds (optional), garlic powder, salt, and pepper.
2. Lightly press each flounder fillet into the breadcrumb mixture, coating both sides evenly.
3. Heat the olive oil in a large skillet over medium heat.
4. Once the oil is hot, add the flounder fillets and pan-sear for 3-4 minutes on each side until golden brown and cooked. The fish should easily flake with a fork.
5. Transfer to a plate and keep warm.

Step 3: Sauté the Spinach

1. In the same skillet, heat 1 tablespoon of olive oil over medium heat. Add the garlic and sauté for 1 minute.
2. Add the fresh spinach, salt, pepper, and anise seeds (optional). Cook for 2-3 minutes until the spinach wilts.
3. If desired, add shredded cheese to the hot spinach and allow it to melt for an extra taste.

Step 4: Serve

1. Plate the rice and spinach, placing the flounder fillet on top or to the side.
2. Serve with a wedge of lemon for added brightness and a garnish of parsley.

Tips and Tricks

• If you have a whole flounder fish – check out our Flat Fish Filleting Guide.
• Cheese on Spinach: Shredded cheese on top of hot spinach gives the dish a creamy texture and extra richness.
• Flounder Freshness: Always select the freshest fillets possible for a better flavor and texture.
• Wild Rice: If wild rice isn’t available, substitute it with more brown rice for simplicity.

Serving Suggestions

• Serve with a side of crusty bread to soak up the delicious juices from the flounder and spinach.
• Add a fresh green salad with a simple lemon vinaigrette for a lighter meal.

Wine Pairing

This lightly breaded flounder pairs well with a crisp and dry Sauvignon Blanc or a light-bodied Pinot Grigio. Both wines enhance the delicate flavors of the fish and the herbs.

Bulgarian Wine Pairing: Try this dish with a glass of Bulgarian Misket or Sauvignon Blanc, which will highlight the freshness of the fish and complement the earthy flavors of the rice and spinach.

Nutritional Information (Per Serving)

• Calories: 420 kcal
• Protein: 30g
• Fat: 15g
• Carbohydrates: 40g
• Fiber: 6g
• Sugar: 3g
• Sodium: 560 mg

Storage Suggestions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave to preserve the fish’s texture.

About the Lightly Breaded Pan-Seared Flounder with Brown and Wild Rice and Spinach

Flounder, a mild and versatile fish, is enhanced with light breading and quick pan-searing, perfectly balancing simplicity and sophistication. Wild rice and spinach add nutrients and heartiness, while the optional melted cheese offers a luxurious finish.

Cultural Context

Flounder (писия in Bulgarian) is common in European and North American cuisine and is often prepared in light, fresh dishes like this. The combination of spinach and rice is reminiscent of Mediterranean influences, with garlic and herbs adding a delightful twist. This meal is ideal for weeknight dinners or small gatherings, offering a harmonious balance of flavor and texture.

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