Pan Fried Blackened Flounder
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Because it cooks up quickly and always tastes great, I make blackened flounder on nights when I didn’t plan anything for dinner. Everyone in my family loves the fresh flavors of the pineapple salsa on the flaky pan fried flounder, and clean up is easy!
My whole family loves fish, but the kids always seem to want fish sticks. To sway them away from deep fried fish, I make pan fried flounder with blackening spices, then add fresh flavors from homemade pineapple salsa. The sweet and spicy combination is so good!
I use a homemade blackened seasoning blend. By making it myself, I know exactly what’s in it, the flavor is fresher than store-bought, and I can customize how spicy it is.
I always make extra salsa because it also works as a side along with some crunchy plantains chips. I can save a lot of time when the main dish and side are prepped all in one go!
Why This Recipe is a Family Favorite
When you’re busy, fish recipes are a go-to because they cook up really quickly. There’s no marinating needed to have a meal with plenty of flavor.
But the real game changer for this recipe is that the flounder is pan fried. It gives the fish a perfectly crispy exterior without the fish drying out or overcooking.
It’s also nice that flounder is kid-friendly. It’s a light, flaky fish with a mild flavor very similar to cod, which most kids seem to like.
Happy Kitchen Secrets
Here are my important mom-tested cooking tips for making this recipe! I’ve made this countless times, so I can save you from a failed attempt.
- Always pat the filets dry with a paper towel before oiling and seasoning. This yields an extra crispy end result.
- Keep an eye on the fish while it’s cooking, flounder is very easy to overcook. It should be cooked to 140°F so it stays moist and tender.
- Save some time by prepping the pineapple salsa and chili lime drizzle in advance. This also allows the flavors to meld! Just wait to add the avocado so it doesn’t go brown.
Ingredients
For this recipe, I use whole flounder filets and then cut them in half. Any other whitefish will work as a substitute. If you live in an area where you can buy fresh filets, go for it! Otherwise, you can buy frozen filets, then let them thaw overnight in the fridge.
To make the blackened flounder you’ll need blackening seasoning, of course! My homemade blend includes cumin, chili powder, paprika, onion powder, garlic powder, oregano, salt and pepper. It’s not too spicy and has a great depth of flavor. Of course, you can always buy it premade if you’re short on time.
Another easy and healthy fish recipe that uses the same spice blend is blackened salmon!
Pineapple salsa is super fresh and delicious on top of the fish. You’ll have to do a bit of chopping with pineapple, tomato, avocado and cilantro, but the burst of acid and brightness is worth it.
The chili lime sauce ties everything together. The combination of sweet coconut milk with the acidity from fresh lime and the spiciness of chili powder is so good!
How to Make Blackened Flounder
For the full instructions, scroll or jump to the recipe card! ⬇️
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- To start, add all the spices to a jar to make blackened seasoning. Give it a good mix or put a lid on the container to shake it.
- Gently pat each filet dry with paper towels before generously seasoning the fish with blackened seasoning and a little oil.
- Use your hands to rub in the seasoning and oil. Make sure to evenly coat all sides of each fillet.
- Cook the flounder in batches in a well oiled skillet or grill, turning once, just until cooked through. Remember, it’s really easy to overcook fish!
- Mix together all the ingredients for the salsa except for the avocado Just before serving, dice the avocado and stir it in.
- All there’s left to do is plate your dinner! Serve the flounder over cauliflower rice with a healthy serving of pineapple avocado salsa, some chili-lime drizzle, and a little extra cilantro.
Meal Prep Tips
The quickest part of this recipe is cooking the flounder! I recommend waiting to pan fry until just before you're ready to serve it.
You can still prepare a lot in advance though! Chop and combine everything except the avocado for the salsa. It'll store well in the fridge and allow the flavors to meld even more. Just add the avocado right before serving so it doesn't turn brown.
The sauce to drizzle on top will last in the fridge too. Just give it a good shake before serving to make sure everything is still combined evenly.
I like to make up the blackened seasoning in a large batch to use in multiple recipes like this one or blackened salmon. Store it in an airtight container along with your other spices.
Serving Suggestions
Blackened flounder is always a hit with cauliflower rice or jasmine rice. The pineapple avocado salsa is so fresh and flavorful over the fish, but it works great as a side too. Serve it with some plantain chips or homemade tortilla chips.
After you make this recipe, please give it a star rating below and comment to let me know how it went!
Pan Fried Blackened Flounder
Video
Ingredients
- 4 large flounder filets or any other whitefish (about 6 ounces per fillet)
- 2 tablespoons olive oil
Blackened Seasoning
- 1½ tablespoons cumin
- 1½ tablespoons chili powder
- ½ tablespoon paprika
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- ½ teaspoon oregano
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Pineapple Salsa
- 1 pineapple
- 1 bunch cilantro
- ½ cup diced tomatoes freshly diced plum tomatoes are best
- 2 avocados
- 1 tablespoon lime juice 1 lime
- salt and black pepper to taste
Chili-Lime Drizzle
- ½ cup coconut milk
- 1 teaspoon lime juice
- ¼ teaspoon chili powder
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
Instructions
- Stir 1½ tablespoons cumin, 1½ tablespoons chili powder, ½ tablespoon paprika, 2 teaspoons onion powder, 2 teaspoons garlic powder, ½ teaspoon oregano, ½ teaspoon sea salt, and ¼ teaspoon black pepper together in a small bowl. Set aside.
- Make the salsa: Peel, core, and dice 1 pineapple and roughly chop 1 bunch cilantro. Add ½ cup diced tomatoes, then pit and dice 2 avocados. Mix all the ingredients together with 1 tablespoon lime juice in a large bowl and season with salt and black pepper to taste. Set aside.
- Use paper towels to pat dry 4 large flounder filets. Optional: Cut each fillet in half. Drizzle the fish with 2 tablespoons olive oil, then sprinkle blackening seasoning on all sides. Apply a nice coating by using your hands to rub the seasoning into the fish. Pan fry in a large skillet over medium-high heat for 2-3 minutes per side, until fish is opaque and flakes easily with a fork.
- Make the chili lime drizzle by whisking together ½ cup coconut milk, 1 teaspoon lime juice, ¼ teaspoon chili powder, ¼ teaspoon sea salt, and ¼ teaspoon black pepper in a small bowl.
- Plate each blackened flounder filet and top with pineapple salsa and a drizzle of chili lime sauce. Garnish with a slice of lime and a few extra cilantro leaves.
Notes
- Always pat the filets dry with a paper towel before oiling and seasoning. This yields an extra crispy end result.
- Keep an eye on the fish while it's cooking. Flounder is very easy to overcook. Fish should be cooked to 140°F so it stays moist and tender.
- Save some time by prepping the blackening seasoning, pineapple salsa, and chili lime drizzle in advance. For the salsa, wait to add the avocado until just before serving so it doesn't turn brown.
Nutrition
2026 Update: This recipe is still a favorite of ours! It's been updated to simplify the cooking instructions and include extra cooking tips. We hope you love it as much as we do!
This was a tasty hit your spice mix on “sea bass”. Even my mom who hates fish ate it. I didn’t do the salsa, but served it with Mexican cauliflower rice, Salvadorean curtido and a dollop of romesco sauce on top of the fish. Delish!
Love your site and how you organize it. Fixing my insulin resistance issue seems a whole lot easier and tastier with your recipes and ideas – esp on batch prepping.
Hi Ez! I’m thrilled to hear even your mom loved the spice blend, and I love the sides you chose to pair it with! Thank you so much for the kind words. -Laura
I love the pineapple salsa and seasonings used for this delightful flounder.
Hi Alyse, I’m so glad to hear that! It’s one of my favorite recipes too. 🙂 -Laura
Awesome!!! Just made it and love it, husband loves it too! Yay! Thank you for sharing. 🙂
Hi Kim, thank you so much for sharing! I’m thrilled you and your husband enjoyed this recipe!!! -Laura
Made this for dinner tonight and it was the PERFECT Whole30 summer dinner!! I added some red onion to the salsa and made everything else exactly as listed – so flavorful and refreshing!
Hi Alden, Thank you so much for sharing. I’m thrilled to hear you enjoyed it!! -Laura
Adding this to my meal plan this week!
That’s awesome! Hope you enjoy it! -Laura