Flounder Francaise
Flounder Francaise is a classic Italian-American dish featuring delicate flounder fillets that are lightly dredged in flour, dipped in an egg batter, and pan-fried to a golden crisp. The fish is then bathed in a bright, savory lemon-butter sauce, often finished with a splash of white wine and fresh parsley. It's a beloved staple in many Italian-American restaurants, particularly in the Northeastern United States.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein from the flounder and healthy fats from the butter and egg in the sauce. While the flour dredging adds some carbohydrates, the overall carb count is moderate. A typical serving generally falls in the range of 350-500 calories, depending on portion size and the amount of sauce used.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 580 mg |
| Vitamin B12 | 3.5 mcg |
| Selenium | 40 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5 mg |
| Vitamin D | 6 mcg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Iron | 1.5 mg |
Per 1 fillet with sauce (approx. 170 g) · estimated, varies by recipe
💡 What's interesting
The 'Francaise' (or 'French') style of cooking—dredging in flour, then egg, and sautéing in a lemon-butter sauce—is a technique that became popular in Italian-American cuisine, showcasing a fusion of culinary traditions. Nutritionally, the lemon juice in the sauce not only adds bright flavor but also helps enhance the absorption of iron from the fish.
