Flounder is a delicious and healthy fish that is perfect for a quick and easy dinner. This blackened flounder recipe is both flavorful and healthy, making it a great option for anyone looking to eat a nutritious meal without sacrificing taste. The key to this recipe is the blackening seasoning, which gives the flounder a spicy and smoky flavor that is sure to become a new favorite.
Ingredients
To make blackened flounder, you will need the following ingredients: - 4 flounder fillets - 2 tablespoons of olive oil - 1 tablespoon of blackening seasoning - 1 teaspoon of garlic powder - 1 teaspoon of onion powder - 1/2 teaspoon of smoked paprika - 1/2 teaspoon of cayenne pepper - Salt and pepper to taste
Instructions
1. Preheat your oven to 400 degrees F. 2. In a small bowl, mix together the blackening seasoning, garlic powder, onion powder, smoked paprika, cayenne pepper, salt, and pepper. 3. Brush each flounder fillet with olive oil, then sprinkle the blackening seasoning mixture on both sides of the fish. 4. Heat a large skillet over high heat and add the flounder fillets. Cook for 2-3 minutes on each side, until the fish is blackened and cooked through. 5. Transfer the skillet to the preheated oven and bake for an additional 5-7 minutes, until the fish is cooked through and flaky. 6. Serve immediately with your favorite sides, such as roasted vegetables or a salad.
Nutrition
This blackened flounder recipe is not only delicious, but it is also a healthy option for dinner. Flounder is a lean source of protein that is low in calories and high in omega-3 fatty acids, which are essential for heart health. Here is the nutritional information for one serving of this recipe: - Calories: 205 - Fat: 10g - Carbohydrates: 1g - Protein: 27g
Tips and Variations
- If you don't have blackening seasoning on hand, you can make your own by mixing together equal parts paprika, garlic powder, onion powder, cayenne pepper, salt, and pepper. - If you prefer a less spicy flavor, reduce the amount of cayenne pepper in the seasoning mixture. - This recipe works well with other types of fish, such as tilapia, cod, or salmon. - To make this recipe gluten-free, use a gluten-free blackening seasoning. - Serve the blackened flounder with a squeeze of lemon juice or a dollop of tartar sauce for added flavor.
Conclusion
This blackened flounder recipe is a must-try for anyone looking for a healthy and delicious dinner option. With its spicy and smoky flavor, this recipe is sure to become a new favorite. Plus, with its high protein and low calorie content, it is a great option for anyone looking to eat a nutritious meal. Give this recipe a try and enjoy a tasty and healthy dinner tonight!
