Pan-Seared Flounder Fillets

Serves: 4Hands-on: 15 minutesTotal: 15 minutesDifficulty: Easy

Serves: 4

Ingredients

  • 4 tsp. olive oil
  • 4 flounder fillets (4 oz. each)
  • 2 tsp. salt-free Cajun spice blend
  • 1 tsp. peppercorns

Directions

  • In a cast-iron frying pan, heat the olive oil until smoking. Coat both sides of the flounder with the Cajun seasoning and peppercorns. Place flounder in the pan and cook for 2 to 3 minutes per side (depending on thickness) until cooked through.

Recipe Information

Serves: 4

Ingredients

  • 4 tsp. olive oil
  • 4 flounder fillets (4 oz. each)
  • 2 tsp. salt-free Cajun spice blend
  • 1 tsp. peppercorns

Directions

  • In a cast-iron frying pan, heat the olive oil until smoking. Coat both sides of the flounder with the Cajun seasoning and peppercorns. Place flounder in the pan and cook for 2 to 3 minutes per side (depending on thickness) until cooked through.

Nutrition Information

Nutrition Information
Amount per serving
Calories120
Total Fat7g
Saturated Fat1g
Cholesterol50mg
Sodium330mg
Total Carbohydrate0g
Dietary Fiber0g
Sugars0g
Protein14g