Blackened Flounder with Pineapple Salsa
Lightly spicy Blackened Flounder served with a bright, fresh Pineapple Salsa, Cauliflower Rice, and a Chili-Lime Drizzle! It doesn’t get any better than this easy Whole30, Paleo, Gluten Free summer dinner recipe!
This recipe was written in partnership with ALDI.
Why We Love It
The name is a bit of a mouthful, sure, but let me tell you, this is one of my favorite recipes of all time!
The flounder is seasoned generously with a blend of spices and herbs, cooked quickly either in a pan or on the grill, and served with a juicy pineapple salsa, cauliflower rice, and a cooling chili-lime drizzle.
During the summer heat especially, the spicy + sweet combination of flavors is everything– Just check out my Grilled Halibut + Strawberry Guac recipe, or my Barbacoa & Plantain Sliders recipe!
Making the Dish
This recipe involves a few separate elements – Blackened Flounder, Cauliflower Rice, Pineapple Salsa, and Chili-Lime Drizzle – but they’re all very straightforward and the instructions are simple to follow.
Surprisingly, it’s almost impossible to mess this recipe up, so if you’re newer to cooking, this would be a great recipe to try!
Step 1: Blackened Seasoning
This whole recipe starts with a fabulous homemade Blackened Seasoning blend. It’s lightly spicy with great depth of flavor, and it compliments the flounder and the pineapple salsa wonderfully. It’s awesome on salmon, too!
Blackened Seasoning Ingredients
- Cumin
- Chili Powder
- Paprika
- Garlic Powder
- Onion Powder
- Oregano
- Salt
- Pepper
Making your own spice blends is a great way to make sure they’re made with only clean ingredients, and it’s cheaper too! Some of my other favorite blends are my homemade taco seasoning and ranch seasoning.
Step 2: Cooking the Fish
Once you’ve got your seasoning blend ready, gently pat each flounder fillet with paper towels. I like to cut the fillets in half, but that’s completely optional!
Season the fish generously with the blackened seasoning and a little oil, rubbing it on all sides of each fillet to evenly coat.
In batches, grill the flounder over medium-high heat in a well oiled skillet or grill, turning once, just until cooked through.
Remember, it’s really easy to overcook fish! But the more you cook, the more familiar you’ll get with cook times, but it still happens to even the most seasoned cooks!
The other elements in this dish make it a very forgiving recipe. Even if you find your fish a tad overdone, don’t stress! Once you put everything together, no one will even notice!
Step 3: Make the Cauliflower Rice
Cauliflower rice is so nice in this dish! It’s got an ice crunch and a mild flavor. It really ties the whole plate together.
Time saving tip: Buy bags of riced cauliflower! Personally, I love the frozen bags of cauliflower rice (I get them in the freezer aisles at pretty much any grocery store). Just prepare them according to the package instructions, and you’ll save a ton of cleanup time!
To make your own cauliflower rice:
- Dice a whole head of cauliflower into bite-sized pieces.
- In small batches, pulse in a blender or food processor until broken down into rice-sized pieces.
- Sauté in a skillet over medium heat for about 5 minutes, and season to taste.
Step 4: Make Pineapple Avocado Salsa
This pineapple avocado salsa adds a beautiful burst of acid and brightness for fish dishes. It’s great all by itself, too! Personally, I love it with some plantain chips or crunchy veggies.
Pineapple Avocado Salsa Ingredients
- Fresh pineapple
- Lime
- Avocado
- Cilantro
- Tomatoes
- Jalapeño, optional
- Salt & Pepper
The pineapple salsa is very easy to make – it just involves a bit of chopping! You can even make it in advance! Mix everything together except for the avocado, season to taste, and you’re good to go. Just before serving, dice the avocado and stir it in. This will keep it from browning.
If you’re feeling extra fun, try this dish with pickled pineapple. YUM is all I can say about it!
Step 5: Assemble & Serve
Once you’ve got all the elements ready, all that’s left to do is put it together! Grab four plates or bowls and slice up a few limes as garnish.
Serve the fish over cauliflower rice with a healthy serving of pineapple avocado salsa, some chili-lime drizzle, and a little extra cilantro. Enjoy!
More Delicious Whole30 Recipes
- Chicken Fajita Stuffed Peppers
- Pineapple Pork Chops (Instant Pot)
- Baked Salsa Chicken
- Tuna Salad with Habanero
- Thai Beef Lettuce Wraps
I’d love to hear about your experience making this recipe!
Please leave a comment below or tag me on Instagram @cookathomemom.
Blackened Flounder with Pineapple Salsa and Chili-Lime Drizzle
Ingredients
Flounder
- 4 4-6 oz. Flounder Fillets or any other whitefish
- 2-3 Tablespoon Olive Oil
Blackened Seasoning
- 1.5 Tablespoon Cumin
- 1.5 Tablespoon Chili Powder
- ½ Tablespoon Paprika
- 2 teaspoons Onion Powder
- 2 teaspoons Garlic Powder
- 1/2 teaspoons Oregano
- ½ teaspoons Salt
- ¼ teaspoons Pepper
Pineapple Salsa
- 1 pineapple
- 2-3 avocados
- Juice of 1 lime
- Small bunch cilantro
- ½ cup diced tomatoes
- Salt and pepper to taste
Cauliflower Rice
- Cauliflower Rice
- 2 small or 1 large head cauliflower
Chili-Lime Drizzle
- ½ cup coconut milk
- 1 teaspoons lime juice
- ¼ teaspoons chili powder
- ¼ teaspoons salt
- ¼ teaspoons pepper
Video
Instructions
Make the Blackened Seasoning
- Mix all the seasonings together in a small bowl.
Pineapple Salsa
- Dice the pineapple and roughly chop the cilantro. Quarter the tomatoes and avocado. Mix all the ingredients together in a large bowl and season to taste.
Cauliflower Rice
- Chop the cauliflower into bite sized pieces. In batches, pulse in a blender or food processor until broken down to the size of rice. Saute in a pan over medium-high heat for 4-5 minutes, stirring often. Season to taste.
Cook the Fish
- Defrost the fish and pat fry with a paper towel. Optional: Cut each fillet in half. Drizzle the fish with oil and sprinkle all sides of the fish with about 2-3 tbsp blackened seasoning. Rub the seasoning into the fish to fully coat it on all sides. Pan fry or grill for about 2 minutes per side over medium-high heat.
Make the Chili Lime Drizze
- Stir all of the ingredients together in a small bowl.
Assemble and Serve
- Divide the cauliflower rice among four bowls. Top with the blackened fish, pineapple salsa, and spoon on the chili lime drizzle. Serve with a slice of lime and a few extra cilantro leaves.
