What’s for dinner? We’ve partnered with the Massachusetts Division of Marine Fisheries and fourth-generation fishmonger Laura Foley Ramsden to bring you delicious inspiration for preparing local seafood. Flaky, delicate flounder fillets meet two vibrant toppings in this quick, easy, and versatile dinner recipe. One sauce is sweet and bright with blistered cherry tomatoes, while the other is briny and rich with shallots, capers, and white wine. Serve with a side of rice or crusty bread to soak up the flavor!
Massachusetts has several varieties of flounders known as “sole” and all are delicate, flakey and sweet. We recommend at least one-quarter pound per person of winter flounder, grey sole, summer flounder (fluke), witch flounder, or any available local flatfish. Ask your retailer for the local catch!
Recipe: Pan-Seared Sole (Flounder) with Cherry Tomato and Caper-Shallot Toppers
Ingredients (serves 4):
For the Sole
- 4 sole (or flounder) fillets (5–6 oz each)
- Salt and freshly ground black pepper
- ½ cup all-purpose flour (for dredging)
- 2 tablespoons oil or butter (for pan-searing)
For the Tomato Topper
- 1 pint cherry tomatoes
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
For the Caper-Shallot Topper
- 1 tablespoon butter
- 1 tablespoon vegetable or canola oil
- 2 medium shallots, finely chopped
- 2 tablespoons capers
- 1 tablespoon fresh lemon juice (about ½ lemon)
- ¼ cup dry white wine
For Garnish
- 2 tablespoons chopped fresh herbs (such as parsley, dill, or chives)
- Optional: lemon wedges
Instructions
1. Make the Tomato Topper
Heat olive oil in a skillet over medium-high heat. Add the cherry tomatoes and season with salt and pepper. Cook for 5–7 minutes, stirring occasionally, until the tomatoes burst and form a chunky sauce. Set aside and keep warm.
2. Make the Caper-Shallot Topper
In a separate pan, melt the butter with oil over medium heat. Add chopped shallots and sauté for 2–3 minutes until soft. Stir in lemon juice, capers, and white wine. Let simmer for another 2–3 minutes to reduce slightly. Set aside.
3. Cook the Sole
Pat the fish fillets dry and season with salt and pepper. Lightly dredge each fillet in flour, shaking off the excess. Heat oil or butter in a large nonstick skillet over medium-high heat. Cook the fillets for 2 minutes on the first side, then flip and cook for 1 more minute, until golden and flaky.
4. Serve
Place the cooked fish on plates and spoon your choice of sauce on top—or serve both alongside for variety. Garnish with fresh herbs and lemon wedges.