Blackened flounder fillets are tender and flaky on the inside and browned and crispy on the outside. Seasoned with a spice combination that is smoky and a bit spicy, the flounder will be extra special served with a smoky cajun sauce.
It's no surprise why we love this blackened flounder recipe. It starts with such a delicious, mild fillet that is like a blank canvas. It goes with so many spices, sauces and side dishes. Some of our other favorite flounder recipes are Broiled Flounder, Flounder Francaise and Pan Fried Flounder.
And if you'd like to try some other seafood recipes that have bold and smoky Blackened flavors, I highly recommend my Chilean sea bass, Snapper, Grouper, Trout, Cod and Swordfish.
Ingredients
Ingredient Notes & Substitutions
I am using frozen fish, defrosted overnight in the refrigerator. Choosing fresh is always preferable, if possible. Look for fillets that have firm, not mushy flesh, a mild, sea smell. Store in the refrigerator and use within 2 days.
If you need to cook the flounder before it has defrosted, fill a large casserole dish with cold water and place the packaged fillets in to defrost in about 30 minutes or so.
This recipe offers 5 flounder fish fillets. These should all fit in one layer spread out in the skillet. If you are making more fish, or if yours are fairly large, cook them in separate batches. Place on paper towel-lined plate and cover with foil.
How to make Blackened Flounder
Step 1: Stir together the seasonings. Pat the fillets dry, rub each with some olive oil and press the seasonings onto the top an bottom of fish.
Step 2: Heat a cast iron or other skillet over medium-high heat. Place butter in pan and swirl around. Place fish in skillet and cook for 3 minutes. If pan begins to smoke, turn down heat to medium or low-medium.
Step 3: Don't move the fish for at least 3 minutes. Use a metal spatula and slide underneath to flip over. If the fish is sticking, let it cook another minute. The flounder is done when it is golden brown and flakey.
How to Make Cajun Dipping Sauce
Whisk together mayonnaise, sweet chili sauce, white vinegar, lemon juice, chili powder, onion powder, salt, pepper. You can mix it in a mini processor, immersion blender or food bullet. That will make the sauce extra smooth.
If you don't have these, just mix really well with a wire whisk. Store in the refrigerator until ready to serve. It will keep for 3 days in the refrigerator. Leftover sauce can be used on a sandwich, salad, dip for veggies or on a burger.
Can I bake the blackened flounder?
Yes, here's how I would bake it:
- Preheat oven to 375°F.
- Prep flounder as stated in recipe.
- Line a baking sheet with parchment paper or aluminum foil.
- Cook the fish for 10 minutes, depending on the thickness of your fish. You don't have to turn it.
- Test with an internal meat thermometer. Fish is done when it registers at least 145 °F. Use a fork and see if it easily flakes apart.
Recipe Tips
Once fish is in the hot pan, don't move it for at least 3 minutes. Carefully slide a metal spatula underneath. The fish should have some give to it, not sticking to pan. If it is, let it cook another 1 minute and check again before trying to flip it. The key to not sticking is a very hot pan and the butter.
Flounder cooks quickly. Overcooking it can cause fish to turn rubbery in texture. The fish will flakes apart with a fork and an internal meat thermometer should read 145°F.
Serving Suggestions
- If you would like to try a different sauce with this recipe, I suggest my Garlic Basil Sauce, Baja sauce, Lemon herb sauce, Red pepper sauce or Lemon Butter sauce.
- These veggie dishes are easy to make and go along really well with flounder recipes. They are not heavily seasoned so as not to compete with the flavors of the fish or the the sauce.
If you tried this recipe and enjoyed it, I'd love if you left a comment and a rating to let me know. Thank you!
Blackened Flounder
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 20 minutes
- Yield: 5 servings 1x
- Category: Dinner
- Method: Stove Top
- Cuisine: American
Description
Blackened flounder fillets are tender and flakey on the inside and browned and crispy on the outside. Seasoned with a spice combination that is smokey and a bit spicy, the flounder will be extra special served with a smoky cajun sauce.
Ingredients
Cajun Sauce
- ⅓ cup mayonnaise
- ¼ cup sweet chili sauce
- 2 teaspoons white vinegar
- 1 tablespoon lemon juice
- 1 -2 teaspoons chili powder (or more to taste)
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
Blackened Flounder
- 5 - 4 ounce flounder fillets, defrosted in refrigerator if frozen
- 2 teaspoons olive oil
- 1 tablespoon butter
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 2 teaspoons Old Bay seasoning *
Instructions
Sauce
- Pour all cajun sauce ingredients into a mini food processor or food bullet (if using). Pulse until sauce is smooth. Or you can pour into a small bowl and use a whisk to mix ingredients. You can serve with the flounder right away or make it ahead of time and refrigerate until ready to use.*
1. Stir together the seasonings. Pat the fillets dry, rub each with some olive oil and press the seasonings onto the top an bottom of fish.
2. Heat a cast iron or other skillet over medium-high heat. Place butter in pan and swirl around. Place fish in skillet and cook for 3 minutes. If pan begins to smoke, turn down heat to medium or low-medium. But you do want the fish to brown on each side.
3. Don't move the fish for at least 3 minutes. Use a metal spatula and slide underneath to flip over. If the fish is sticking, let it cook another 1-2 minutes.
3. The flounder is done when it is golden brown and flaky. An internal meat thermometer registers at least 145°F.
Notes
*If you don't have Old Bay seasoning, use ½ teaspoon each: celery salt, paprika, onion powder, chili powder. Taste the sauce before serving and add more spice if you prefer.
*When using defrosted frozen fish, pat the fillets dry before pressing on the seasonings.
*Flounder cooks quickly. Test it at the earliest estimate with an internal meat thermometer. Cook an extra 1-2 minutes if needed.
*The sauce will keep in the refrigerator for 3 days. Use on a sandwich, burger, dip for veggies or on a salad.
*Leftover flounder will keep for up to two days. Reheat in the microwave for 1 minute or in a low-medium hot pan until hot. You can freeze it in an airtight container for 1 month. Defrost in refrigerator overnight and reheat as above.
*The nutrition was calculated with about 2 tablespoons of sauce per piece of flounder. The numbers will change based on using more or less sauce.
Nutrition
- Serving Size: 1
- Calories: 294
- Sodium: 1516mg
- Fat: 22g
- Carbohydrates: 2.5g
- Protein: 21g
- Cholesterol: 88mg
Name says
Amazing .. cooked mine with white rice and asparagus. Came out great!
Deb Belsha says
I'm so glad you liked it. It is a tasty, easy recipe for a simple fish.
Melissa says
I made this and it was delicious!! I made the Cajun sauce ahead of time but the fish was so dang good, I didn't need it but I'm sure it would be great with the sauce. This recipe is a keeper! Will definitely make again.
Deb Belsha says
So glad you liked it. Thanks for the nice comment.
Peggy Hubbard says
Delicious! Glad I can make this at home now instead of buying it premade. The sauce was a great addition for the fish and over white rice. Yum!
Deb Belsha says
Glad you liked it Peg!
Ann says
My husband and I love this recipe! I don’t usually like cooking fish because it doesn’t always turn out well but I’ve already made this recipe twice in a week. Thank you!
Deb Belsha says
I'm very happy that you enjoy this recipe. Thank you for the rating!
Susie says
It just says 1/4 for the chili sauce. How much?
Deb Belsha says
Sorry....1/4 cup or to taste.
Tami says
What do i do with the mayonnaise?
Deb Belsha says
It gets mixed in with the sweet chili sauce, vinegar, lemon juice and seasonings. In the post, you'll see I used a mini food processor to mix it all together. But you can use a food bullet or just use a whisk and mix really well until smooth. Let me know how you liked it.
Donna says
We loved this! I doubled the recipe and there were no leftovers. Will make again.