Pan-seared Flounder with Pumpkin Sauce is a Fall recipe that you won’t want to lose. The flounder is seared in a skillet and then topped with a creamy pumpkin and sage sauce.
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Flounder is a sweet fish with a very mild flavor. That makes it a perfect canvas for bold, herbed pumpkin. Flounder fillets are relatively thin, so they will cook through while pan-searing. There is no need to throw this dish into the oven. Plus, my Pan-seared Flounder with Pumpkin Sauce has all the feels of fall in a new and creative way.
I love this dish because it comes together completely on the stovetop. The sauteed herbs add rich flavor to the pumpkin. This bold entree brings fall flavors to your table in a lavish presentation (but without a lavish amount of work!)
Pan-seared Flounder with Pumpkin Sauce, is a dish that I bring out for Rosh Hashanah not only because it includes 2 simanim, but because I can rely on this dish to impress my guests! I LOVE something that is easy to make but looks beautiful, upscale, complicated. I like to make my guests feel like kings and queens at my table. Do you like to impress your guests too? This is the fish recipe you have to try this high holiday season.
Watching your weight? This recipe is only 5 FSP per serving. You can reduce the points further by using spray oil to sear the fish.
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Jump to RecipeServes: 6 Prep Time: 5 Minutes Cook Time: 20 Minutes
Ingredients:
FISH
- 3 Full Fillets of Flounder, halved
- ½ teaspoons Kosher Salt
- ¼ teaspoons Black Pepper
- 3 Tablespoons Oil
SAUCE
- 2 Tablespoons Olive Oil
- ½ teaspoons Kosher Salt
- ¼ teaspoons Black Pepper
- ½ teaspoons Sage
- ¼ teaspoons Thyme
- ¼ Cups Pumpkin puree
- 1 Tablespoons Heavy Cream
GARNISH (optional)
- 2 Tablespoons Pumpkin Seeds, toasted
- 2 Tablespoons Pomegranate Arils
Instructions:
- Sprinkle both sides of the Flounder with Kosher Salt and Black Pepper. TIP: When you are cutting these fillets in half, be mindful of bones. There is a line of fat that goes down the center of a full fillet. There are bones within that which are very hard to remove. When you are halving the fillet, you can simple cut off on either side of that strip and you will have nice fish and leave the bones behind.
- Heat 1 Tablespoon of Oil in the skillet on Medium High. Sear the Flounder on both sides. You should get a light golden color. This will take approximately 3-4 minutes for the first side and 2-3 for the second side.
- While your fish rests, make the sauce. Heat your Olive Oil on Medium heat in a skillet or sauce pan.
- Add the Kosher Salt, Black Pepper, Sage and Thyme. They should immediately begin to sizzle. Whisk this mixture until the herbs are fragrant.
- Turn off the heat and whisk in the Pumpkin Puree. Whisk until emulsified (no separate pools of oil).
- Whisk in the Cream which will fully bind the sauce into one creamy texture.
- Serve hot. I like to serve it with a side of white rice. Place the fish on top, squeeze a healthy portion of the pumpkin sauce over it, then garnish with pomegranate arils and toasted pepitas (shelled pumpkin seeds).
Pan-seared Flounder with Pumpkin Sauce
Ingredients
FISH
- 3 Full Fillets of Flounder halved
- ½ teaspoons Kosher Salt
- ¼ teaspoons Black Pepper
- 3 Tablespoons Oil
SAUCE
- 2 Tablespoons Olive Oil
- ½ teaspoons Kosher Salt
- ¼ teaspoons Black Pepper
- ½ teaspoons Sage
- ¼ teaspoons Thyme
- ¼ Cups Pumpkin puree
- 1 Tablespoons Heavy Cream
GARNISH (optional)
- 2 Tablespoons Pumpkin Seeds toasted
- 2 Tablespoons Pomegranate Arils
Instructions
- Sprinkle both sides of the Flounder with Kosher Salt and Black Pepper. TIP: When you are cutting these fillets in half, be mindful of bones. There is a line of fat that goes down the center of a full fillet. There are bones within that which are very hard to remove. When you are halving the fillet, you can simple cut off on either side of that strip and you will have nice fish and leave the bones behind.
- Heat 1 Tablespoon of Oil in the skillet on Medium High. Sear the Flounder on both sides. You should get a light golden color. This will take approximately 3-4 minutes for the first side and 2-3 for the second side.
- While your fish rests, make the sauce. Heat your Olive Oil on Medium heat in a skillet or sauce pan
- Add the Kosher Salt, Black Pepper, Sage and Thyme. They should immediately begin to sizzle. Whisk this mixture until the herbs are fragrant.
- Turn off the heat and whisk in the Pumpkin Puree. Whisk until emulsified (no separate pools of oil).
- Whisk in the Cream which will fully bind the sauce into one creamy texture.
- Serve hot. I like to serve it with a side of white rice. Place the fish on top, squeeze a healthy portion of the pumpkin sauce over it, then garnish with pomegranate arils and toasted pepitas (shelled pumpkin seeds).
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