Blackened Wild Flounder
Serves: 1
  • 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
  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
Recipe by Nutrition Twins at