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Flounder with Pumpkin Sauce

Pan-seared Flounder with Pumpkin Sauce

Course: Main Course
Cuisine: Gluten-free, Kosher, Pescatarian, Weight Watchers
Keyword: 9 days, Dairy, Egg-free, Entertaining, Fall, Freestyle Points, Healthy, Husband-approved, Milchig, Nut-free, Pesach, Rosh Hashanah, Shavuot, Wheat-free
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6 servings
Calories: 190kcal
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.
Print Recipe



  • 3 Full Fillets of Flounder halved
  • ½ teaspoons Kosher Salt
  • ¼ teaspoons Black Pepper
  • 3 Tablespoons Oil


  • 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


  • 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).


Sodium: 429.5mg | Sugar: 1g | Cholesterol: 39.5mg | Calories: 190kcal | Fat: 15.6g | Protein: 11.2g | Carbohydrates: 2.1g