Blackened Flounder

blackened flounder with sauce

Blackened Flounder

Blackened Flounder- a simple blackened recipe that can be made in minutes! Perfect for a quick weeknight meal by itself or on top of rice or salad.

Blackened Flounder
Blackened Flounder

What You Will Need

  • flounder fillets – we love using fresh flounder fillets with the skin on the bottom. You could also use frozen flounder but you will want to make sure it is fully thawed before prepping.
  • blackened seasoning – we love this blackened seasoning that is super easy to throw together!
  • olive oil – a little on the flounder and a little in the pan to give your fillets that perfect sear.

How Should I Cook Blackened Flounder

In this recipe we seared the fillets in a cast iron skillet and then transferred the skillet to the oven to finish cooking the salmon at 400 degrees.

How Do You Know If Flounder Is Done

The best way to know if your fish is done cooking is to gently press down on the top of the fillet with a fork to see if the flakes, meaning that the flesh easily separates from each other at the white lines that run across the fillet. You could also use a meat thermometer to check the temp. Cooked flounder should be about 125-130 degrees when fully cooked for a medium finish or 145 degrees F. for a well-done finish.

How to Make the blackened fish

  1. Preheat oven to 400 degrees F. 
  2. Pat flounder dry with clean paper towel.
  3. Combine blackened seasoning: paprika, onion powder, garlic powder, cayenne pepper, basil, oregano, thyme, salt and pepper. 
  4. Rub fish all over with blackened seasoning
  5. Drizzle 2 tablespoons of olive oil over seasoned fish; rub into the flounder 
  6. Bring a large cast iron skillet to medium-high heat.  Add 2 tablespoon of oil; swirl to coat the pan. 
  7. Sear it (skin-side up) for approx. 1-3 minutes (or until there is a good char). Add another 2 tablespoons of oil and 1/4 stick of unsweetened butter. Bring to a boil and remove the juices from the cooked fish.
  8. Flip the fish over so skin side is down and place in the oven (middle rack and uncovered).
  9. Let cook 10 minutes or until fully cooked (it should flake apart easily with a fork).
  10. Remove from oven and serve immediately with rice, mashed cauliflower or salad

Blackening Sauce

  • Remove the liquid from the skillet into a bowl before you put the fish in the oven
  • In another pan, add the liquid back. Add 1 tablespoon of unsweetened butter. Stir until butter is melted
  • In a small bowl, add 1/4 cup of water and 1 tablespoon of corn starch or xanthan gum. Stir and add to the liquid in the pan.
  • Stir until it starts thickening and ready to serve on top of the fish. If its too think add more water to the sauce.

Blackened Flounder

Recipe by Lucy ChesnaCourse: 30 Minutes or Less Meals, All Recipes, Categories, Dairy Free, Dinner, Fish and Seafood, Gluten Free, Keto, Low Carb
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal
Total time

1

hour 

10

minutes

Ingredients

  • 4–6 flounder fillets, skin-on

  • 3 tablespoons olive oil, divided

  • Blackening Seasoning
  • 2 tablespoons paprika

  • 2 tablespoons granulated garlic

  • 1 1/2 tablespoons onion powder

  • 1 tablespoon dried thyme

  • 1 tablespoon dried basil

  • 1/2 tablespoon dried oregano

  • 1 1/2 teaspoon cayenne pepper

  • 1 1/2 teaspoon ground black pepper

  • 1/2 tablespoon salt

  • 1/2 teaspoon crushed red pepper flakes

Directions

  • Preheat oven to 400 degrees F.
  • Pat fish dry with clean paper towel.
  • Combine blackened seasoning: paprika, onion powder, garlic powder, cayenne pepper, basil, oregano, thyme, salt and pepper.
  • Rub fish all over with blackened seasoning
  • Drizzle 1-2 tablespoons of olive oil over seasoned fish; rub into the flounder
  • Bring a large cast iron skillet to medium-high heat.  Add 1 tablespoon of oil; swirl to coat the pan.
  • Sear it (skin-side up) for approx. 1-3 minutes (or until there is a good char).
  • Flip the fish over so skin side is down and place in the oven (middle rack and uncovered).
  • Let cook 10 minutes or until fully cooked (it should flake apart easily with a fork).
  • Remove from oven and serve immediately with rice, mashed cauliflower or salad

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