Pan Fried Blackened Flounder

Blackened flounder, plated on a small gray dish and served with cauliflower rice, pineapple salsa, and chili-lime drizzle.

Lightly spicy, with a crispy crust, blackened flounder is a simple but super flavorful fish dinner. It's easy to pan fry and cooks up in just a few minutes for a delicious weeknight meal.

Prep Time20

Cook Time6

Total Time26

Servings: people

Calories: 547kcal

Author: Laura Miner

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.

Video

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