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
- 1/3 cup mayonnaise
- 1/4 cup sweet chili sauce
- 2 teaspoons white vinegar
- 1 tablespoon lemon juice
- 1 -2 teaspoons chili powder (or more to taste)
- 2 teaspoons Chipotle Old Bay seasoning or 1 teaspoon of cayenne pepper -to taste
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 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 1/2 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