Blackened Wild Flounder

Move over run of the mill, boring fish recipe. Just for you, we have created a flavorful fish recipe that comes together in minutes…

Blackened_Flounder_veggies

You don’t have to be one of our clients to know how we feel about fish. After all, you probably know about Lyssie’s love affair with these lil’ guys. Yup, who knew that, we, formerly (admittedly) pain-in-the-butt, picky little girls would one day find ourselves having a love affair with sardines?! But it’s true, these little guys had us at “skinless & boneless”…and as for other fish, they had us at hello.

But we didn’t create recipes like our Soy Ginger Salmon, Buffalo Salmon, Baked Talapia with Wild Blueberry Chipotle Chutney and Dijon Salmon Cakes just for us. After all, it would be virtually impossible to be registered dietitians and not tout the health benefits of eating fish. One of the claims to fame of this protein-packed food is its omega 3 fats. They help to fight inflammation (combatting most chronic diseases), and for all you mommas-to-be, omega 3’s are amazing for your babies brain, so give this flounder a whirl. The blend of spices not only provides you with flavor, but creates a nice light crust, that your taste buds will swear are eating fried fish—but your slim waistline will prove them otherwise!   Who needs a quarter-pounder, when you can indulge in this Flounder?!

Blackened Wild Flounder

Serves 1

Ingredients

2 teaspoons paprika

2 teaspoons granulated garlic

1 teaspoon onion powder

1 teaspoon dried thyme

1/2 teaspoon dried basil

½ tablespoon dried oregano

1 pinch cayenne pepper

2 pinches fresh ground black pepper

2 thin, frozen wild caught flounder fillets (about 1 oz total), defrosted

1/2 tablespoon avocado oil

Dash sea salt

Directions:

  1. Preheat oven to 400 degrees F.
  2. In a small bowl mix together all spices and set aside.
  3. Pat dry the flounder fillets with a paper towel.
  4. Dredge fillets in spice mixture so that each fillet is generously coated.
  5. Heat a cast iron skillet on medium high heat and add oil.
  6. Once oil is hot, cook the fillets in the pan for about 1 minute. Sprinkle with a dash of salt and then transfer to the oven.
  7. Cook in the oven until the spice coating is crispy and fish is fully cooked, about 5-7 minutes.

 

Nutrition Facts: 185 calories, 4 g fat, 69 mg cholesterol, 593 mg sodium, 11 g carbohydrate, 29 g protein (super satiating!)

Blackened WIld Flounder

Blackened Wild Flounder
 
Author:
Serves: 1
Ingredients
  • 2 teaspoons paprika
  • 2 teaspoons granulated garlic
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • ½ teaspoon dried basil
  • ½ tablespoon dried oregano
  • 1 pinch cayenne pepper
  • 2 pinches fresh ground black pepper
  • 2 thin, frozen wild caught flounder fillets (about 5 oz total), defrosted
  • ½ tablespoon avocado oil
  • Dash of sea salt
Instructions
  1. Preheat oven to 400 degrees F.
  2. In a small bowl mix together all spices and set aside.
  3. Pat dry the flounder fillets with a paper towel.
  4. Dredge fillets in spice mixture so that each fillet is generously coated.
  5. Heat a cast iron skillet on medium high heat and add oil.
  6. Once oil is hot, cook the fillets in the pan for about 1 minute and then add a dash of salt and transfer to the oven.
  7. Cook in the oven until the spice coating is crispy and fish is fully cooked, about 5-7 minutes.
Nutrition Information
Calories: 185 Fat: 4 g Carbohydrates: 11 g Sodium: 493 mg Protein: 29 g Cholesterol: 69 mg

Related Posts Plugin for WordPress, Blogger...
0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply