Blackened Flounder Recipe

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
blackened flounder fillet with broccoli

Dive into a recipe that brings together the delicate taste of flounder with a beautiful symphony of spices. This Blackened Flounder recipe is the perfect combination of flavor and nutrition, making it a delicious and healthy addition to your meal plan.

Flounder is a type of flatfish that is known for its mild, delicate flavor. It is also rich in protein and essential nutrients such as omega-3 fatty acids, which are important for heart health. This makes flounder a great choice for those looking to incorporate more seafood into their diet.

Blackening is a cooking technique that hails from Louisiana, known for creating a tantalizing crust of herbs and spices on the fish while keeping the inside tender and juicy. This style of cooking truly elevates the humble flounder, a lean fish with a mild sweet flavor and a smooth texture, transforming it into a dish that is rich in flavor and character.

Whether you’re a seasoned cook looking for a new dish to add to your repertoire, or a beginner hoping to impress at your next dinner party, this Blackened Flounder recipe is sure to be a crowd-pleaser. So, roll up your sleeves, preheat that skillet, and let’s get cooking.

How to Make Blackened Flounder

Experience the delightful fusion of flavors with this Blackened Flounder recipe. Perfect for a light dinner or a hearty lunch, this recipe serves two and each serving contains just 149 calories. For those on Nutrisystem, log it as two PowerFuels in the NuMi app.

Let’s get started with the ingredients. You’ll need:

  • paprika
  • cayenne pepper
  • cumin
  • black pepper
  • dried thyme
  • oregano
  • olive oil
  • flounder fillets

The method is simple yet results in an explosion of taste. Start by combining the spices and herbs in a bowl. This includes your paprika, cayenne pepper, cumin, black pepper, dried thyme and oregano. The mixture of these spices will lend a beautiful warmth and depth of flavor to the flounder.

Once your spice mix is ready, rub it evenly over the fish fillets. Ensure every inch of the flounder is coated in this aromatic blend to allow the flavors to seep into the flesh of the fish.

Next, heat the olive oil in a cast-iron skillet over medium heat. Olive oil not only adds to the flavor but also helps to create that characteristic blackened crust. Once the oil is hot, add the flounder and cook for 2-4 minutes per side. The result? A beautifully blackened flounder, crispy on the outside, tender and flavorful on the inside.

What to Serve with Flounder Filets

The Blackened Flounder, with its rich and robust flavors, pairs beautifully with a variety of side dishes. Here are some delightful accompaniments that can complement the taste and add balance to your meal:

Fresh Green Salad

A crisp, fresh salad is always a wonderful accompaniment to any fish dish. Mixed greens with a light vinaigrette can provide a refreshing contrast to the spicy blackened flounder.

Grilled, Steamed or Roasted Vegetables

Grilled veggies like asparagus, zucchini or bell peppers can add a smoky flavor that matches well with the blackened seasoning on the flounder. Steamed or roasted veggies like broccoli or carrots are also a healthy and colorful addition to your plate.


The creamy, tangy nature of coleslaw makes it a perfect side for spicy dishes. It can help cut through the heat of the blackened flounder and add a different texture to the meal.

Rice or Quinoa

A side of fluffy rice or quinoa can absorb the flavors of the flounder and the spices, making it a comforting and filling side dish.

Sweet Potato Fries

For a bit of a twist, why not serve your blackened flounder with a side of sweet potato fries? The sweetness of the potatoes will complement the spicy and savory flounder beautifully.


A slice of warm, buttery cornbread can be a delightful companion to the blackened flounder. Its mild sweetness and soft texture make it a crowd-pleasing side dish.

Remember, the best side dishes for blackened flounder are the ones that complement its flavors and create a balanced meal. So don’t be afraid to experiment and find your favorite pairing!

Servings: 2

Calories per Serving: 149

On Nutrisystem, Count As: 2 PowerFuels


  • 1 tsp. paprika
  • ¹/₈ tsp. cayenne pepper
  • ½ tsp. cumin
  • 1 tsp. black pepper
  • ½ tsp. dried thyme
  • ½ tsp. oregano
  • 1 Tbsp. olive oil
  • 2 flounder fillets, about 4 oz. each


  1. Combine the spices and herbs in a bowl.
  2. Rub the spice mixture over the fish fillets.
  3. Heat the olive oil in a cast-iron skillet over medium heat. Add the flounder and cook for 2-4 minutes per side.
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