DisclaimerTerms Of UseGDPR PolicyCookie Policy

greenmealmap

Skillet Cajun Spiced Flounder Easy Flavorful Meal

by
To make Skillet Cajun Spiced Flounder, gather these ingredients: - 4 flounder fillets (about 6 ounces each) - 2 tablespoons Cajun seasoning - 2 tablespoons olive oil - 1 tablespoon butter - 2 cloves garlic, minced - 1 red bell pepper, thinly sliced - 1 cup cherry tomatoes, halved - 1/4 cup fresh parsley, chopped - Juice of 1 lemon - Salt and pepper to taste This dish is not only tasty but also healthy. Each serving provides: - Calories: 280 - Protein: 25g - Carbohydrates: 10g - Fat: 15g - Fiber: 2g These numbers can vary based on ingredient brands and preparation methods. When buying flounder, look for fillets that are moist and shiny. They should smell like the sea, not fishy. For the bell pepper, choose one that is firm and bright. The skin should be smooth with no blemishes. For cherry tomatoes, pick ones that are plump and vibrant. Fresh parsley adds a burst of flavor, so select bright green leaves without brown spots. Using fresh ingredients makes your meal better and more delicious! For the full recipe, check out the instructions above. First, gather all your ingredients. You need four flounder fillets, Cajun seasoning, olive oil, butter, garlic, a red bell pepper, cherry tomatoes, fresh parsley, lemon juice, salt, and pepper. Make sure to pat the flounder fillets dry. This helps the seasoning stick. Next, season both sides of each fillet with Cajun seasoning, salt, and pepper. This adds great flavor. Now, heat a large skillet over medium-high heat. Add two tablespoons of olive oil and one tablespoon of butter. Let the butter melt and bubble. Once ready, add the seasoned flounder fillets. Cook them for about three to four minutes on each side. You want them golden brown and cooked through. After cooking, remove the fillets and set them aside on a plate. In the same skillet, lower the heat to medium. Add two cloves of minced garlic. Stir it for about thirty seconds to release the smell. Then, add the sliced red bell pepper. Sauté it for about three minutes until it softens a bit. Now, toss in one cup of halved cherry tomatoes. Cook them for an additional two to three minutes until they burst and release their juices. Finally, return the flounder to the skillet. Gently spoon the sautéed veggies over the fillets. Drizzle with the juice of one lemon and sprinkle with fresh parsley. This will make the dish pop with flavor and color. To serve, place the flounder on a warm plate. Top each fillet with some of the sautéed vegetables. For an extra touch, garnish with more parsley and lemon wedges. This dish looks beautiful and is sure to impress. You can find the full recipe in the main article. To cook flounder just right, start with fresh fillets. Dry them well using a paper towel. This helps the seasoning stick better. Heat your skillet to medium-high heat. Add olive oil and butter until it bubbles. Place the fillets in the skillet, careful not to overcrowd. Cook for about 3-4 minutes on each side. You'll know they're done when they turn golden and flake easily with a fork. This simple method keeps the fish moist and flavorful. If you don’t have Cajun seasoning at home, don’t worry! You can make your own mix. Combine paprika, garlic powder, onion powder, cayenne pepper, and oregano. This mix packs a similar punch. You can also use Creole seasoning for a different flavor. For a milder taste, try a blend of smoked paprika and black pepper. These alternatives still capture the bold flavors of Cajun cuisine. For this recipe, you'll need a few key tools. A large skillet is a must for even cooking. A spatula helps you flip the flounder without breaking it. Use a sharp knife for slicing the vegetables. A cutting board will keep your workspace clean. Lastly, having a lemon juicer makes it easy to add that fresh zing. With these tools, you will make cooking effortless and enjoyable. {{image_2}} You can easily swap flounder for other fish. Try tilapia, sole, or catfish. Each fish brings its own flavor, but they all pair well with Cajun spice. Just adjust cooking times based on thickness. For thicker fish, cook a bit longer. For thinner fillets, watch them closely to avoid overcooking. If you prefer a meat-free meal, try using firm tofu or tempeh. Cut them into fillet shapes and season them with Cajun spice. Sauté them just like you would the flounder. You could also use portobello mushrooms for a hearty option. They soak up flavors well and add a nice texture. You can control the heat in this dish. For less spice, use less Cajun seasoning. Alternatively, add a touch of cayenne pepper for more heat. You can also balance the spiciness with a splash of cream or yogurt. This makes the dish rich and smooth. Enjoy experimenting with flavors to find your perfect balance. To keep your skillet Cajun spiced flounder fresh, store it in an airtight container. Make sure to place it in your fridge within two hours of cooking. The flounder can stay fresh for up to three days. If you have leftovers, it’s best to separate the fish from the vegetables. This way, the flounder won’t get soggy. When you’re ready to enjoy your leftovers, reheat the flounder gently. Preheat your skillet over medium heat. Add a splash of olive oil to prevent sticking. Place the flounder in the skillet for about 2-3 minutes on each side. You can also microwave it. Use a microwave-safe dish and cover it with a damp paper towel. Heat in short bursts, checking often to avoid overcooking. If you want to keep your flounder longer, you can freeze it. Wrap the cooked flounder tightly in plastic wrap and then place it in a freezer bag. Remove as much air as possible. It will last up to three months in the freezer. When you’re ready to eat it, thaw it in the fridge overnight before reheating. This keeps the texture nice and tasty. For the full recipe, check the details above. Cooking flounder is quick and easy. It takes about 6 to 8 minutes in total. Each side needs about 3 to 4 minutes. You want the fish to be golden brown and flake easily with a fork. Yes, you can use frozen flounder. Just make sure to thaw it first. Thawing helps the fish cook evenly. You can place it in the fridge overnight or put it in cold water for quick thawing. Cajun-spiced flounder pairs well with many sides. Some great options are: - Rice or quinoa for a filling base - Steamed vegetables for a healthy touch - A fresh salad for some crunch - Corn on the cob for a sweet side These sides can enhance your meal and make it a complete feast. Check the Full Recipe for more ideas! This post covered key areas for cooking flounder, from ingredients to storage. I shared tips on selecting fresh items, cooking methods, and serving ideas. Remember, perfecting flounder is easy once you follow these steps. Consider your seasonings and variations to fit your taste. Proper storage ensures you maximize flavor and freshness. Use this guide to enjoy delicious meals with flounder or any fish. Cooking can be fun and rewarding!
Save It Jump to Recipe

Looking for an easy, flavorful meal that’s sure to impress? This Skillet Cajun Spiced Flounder is your answer! With just a few simple ingredients, you’ll create a dish packed with vibrant Cajun flavors. Get ready to enjoy perfectly cooked fish that is both delicious and healthy. Dive into this guide for step-by-step instructions, tips for fresh ingredients, and exciting variations that suit any palate!

Ingredients

List of Ingredients

To make Skillet Cajun Spiced Flounder, gather these ingredients:

– 4 flounder fillets (about 6 ounces each)

– 2 tablespoons Cajun seasoning

– 2 tablespoons olive oil

– 1 tablespoon butter

– 2 cloves garlic, minced

– 1 red bell pepper, thinly sliced

– 1 cup cherry tomatoes, halved

– 1/4 cup fresh parsley, chopped

– Juice of 1 lemon

– Salt and pepper to taste

Nutritional Information

This dish is not only tasty but also healthy. Each serving provides:

– Calories: 280

– Protein: 25g

– Carbohydrates: 10g

– Fat: 15g

– Fiber: 2g

These numbers can vary based on ingredient brands and preparation methods.

Tips for Fresh Ingredient Selection

When buying flounder, look for fillets that are moist and shiny. They should smell like the sea, not fishy. For the bell pepper, choose one that is firm and bright. The skin should be smooth with no blemishes. For cherry tomatoes, pick ones that are plump and vibrant. Fresh parsley adds a burst of flavor, so select bright green leaves without brown spots. Using fresh ingredients makes your meal better and more delicious! For the full recipe, check out the instructions above.

Step-by-Step Instructions

Preparation Steps

First, gather all your ingredients. You need four flounder fillets, Cajun seasoning, olive oil, butter, garlic, a red bell pepper, cherry tomatoes, fresh parsley, lemon juice, salt, and pepper. Make sure to pat the flounder fillets dry. This helps the seasoning stick. Next, season both sides of each fillet with Cajun seasoning, salt, and pepper. This adds great flavor.

Cooking Process

Now, heat a large skillet over medium-high heat. Add two tablespoons of olive oil and one tablespoon of butter. Let the butter melt and bubble. Once ready, add the seasoned flounder fillets. Cook them for about three to four minutes on each side. You want them golden brown and cooked through. After cooking, remove the fillets and set them aside on a plate.

In the same skillet, lower the heat to medium. Add two cloves of minced garlic. Stir it for about thirty seconds to release the smell. Then, add the sliced red bell pepper. Sauté it for about three minutes until it softens a bit. Now, toss in one cup of halved cherry tomatoes. Cook them for an additional two to three minutes until they burst and release their juices.

Finally, return the flounder to the skillet. Gently spoon the sautéed veggies over the fillets. Drizzle with the juice of one lemon and sprinkle with fresh parsley. This will make the dish pop with flavor and color.

Serving Suggestions

To serve, place the flounder on a warm plate. Top each fillet with some of the sautéed vegetables. For an extra touch, garnish with more parsley and lemon wedges. This dish looks beautiful and is sure to impress. You can find the full recipe in the main article.

Tips & Tricks

How to Perfectly Cook Flounder

To cook flounder just right, start with fresh fillets. Dry them well using a paper towel. This helps the seasoning stick better. Heat your skillet to medium-high heat. Add olive oil and butter until it bubbles. Place the fillets in the skillet, careful not to overcrowd. Cook for about 3-4 minutes on each side. You’ll know they’re done when they turn golden and flake easily with a fork. This simple method keeps the fish moist and flavorful.

Best Cajun Seasoning Alternatives

If you don’t have Cajun seasoning at home, don’t worry! You can make your own mix. Combine paprika, garlic powder, onion powder, cayenne pepper, and oregano. This mix packs a similar punch. You can also use Creole seasoning for a different flavor. For a milder taste, try a blend of smoked paprika and black pepper. These alternatives still capture the bold flavors of Cajun cuisine.

Essential Cooking Equipment

For this recipe, you’ll need a few key tools. A large skillet is a must for even cooking. A spatula helps you flip the flounder without breaking it. Use a sharp knife for slicing the vegetables. A cutting board will keep your workspace clean. Lastly, having a lemon juicer makes it easy to add that fresh zing. With these tools, you will make cooking effortless and enjoyable.

Variations

Alternative Fish Options

You can easily swap flounder for other fish. Try tilapia, sole, or catfish. Each fish brings its own flavor, but they all pair well with Cajun spice. Just adjust cooking times based on thickness. For thicker fish, cook a bit longer. For thinner fillets, watch them closely to avoid overcooking.

Vegetarian Adaptations

If you prefer a meat-free meal, try using firm tofu or tempeh. Cut them into fillet shapes and season them with Cajun spice. Sauté them just like you would the flounder. You could also use portobello mushrooms for a hearty option. They soak up flavors well and add a nice texture.

Spicy vs. Mild Adjustments

You can control the heat in this dish. For less spice, use less Cajun seasoning. Alternatively, add a touch of cayenne pepper for more heat. You can also balance the spiciness with a splash of cream or yogurt. This makes the dish rich and smooth. Enjoy experimenting with flavors to find your perfect balance.

Storage Info

Best Storage Practices

To keep your skillet Cajun spiced flounder fresh, store it in an airtight container. Make sure to place it in your fridge within two hours of cooking. The flounder can stay fresh for up to three days. If you have leftovers, it’s best to separate the fish from the vegetables. This way, the flounder won’t get soggy.

Reheating Instructions

When you’re ready to enjoy your leftovers, reheat the flounder gently. Preheat your skillet over medium heat. Add a splash of olive oil to prevent sticking. Place the flounder in the skillet for about 2-3 minutes on each side. You can also microwave it. Use a microwave-safe dish and cover it with a damp paper towel. Heat in short bursts, checking often to avoid overcooking.

Freezing Guidelines

If you want to keep your flounder longer, you can freeze it. Wrap the cooked flounder tightly in plastic wrap and then place it in a freezer bag. Remove as much air as possible. It will last up to three months in the freezer. When you’re ready to eat it, thaw it in the fridge overnight before reheating. This keeps the texture nice and tasty. For the full recipe, check the details above.

FAQs

How long does it take to cook flounder?

Cooking flounder is quick and easy. It takes about 6 to 8 minutes in total. Each side needs about 3 to 4 minutes. You want the fish to be golden brown and flake easily with a fork.

Can I use frozen flounder for this recipe?

Yes, you can use frozen flounder. Just make sure to thaw it first. Thawing helps the fish cook evenly. You can place it in the fridge overnight or put it in cold water for quick thawing.

What can I serve with Cajun-spiced flounder?

Cajun-spiced flounder pairs well with many sides. Some great options are:

– Rice or quinoa for a filling base

– Steamed vegetables for a healthy touch

– A fresh salad for some crunch

– Corn on the cob for a sweet side

These sides can enhance your meal and make it a complete feast. Check the Full Recipe for more ideas!

This post covered key areas for cooking flounder, from ingredients to storage. I shared tips on selecting fresh items, cooking methods, and serving ideas. Remember, perfecting flounder is easy once you follow these steps. Consider your seasonings and variations to fit your taste. Proper storage ensures you maximize flavor and freshness. Use this guide to enjoy delicious meals with flounder or any fish. Cooking can be fun and rewarding!

To make Skillet Cajun Spiced Flounder, gather these ingredients: - 4 flounder fillets (about 6 ounces each) - 2 tablespoons Cajun seasoning - 2 tablespoons olive oil - 1 tablespoon butter - 2 cloves garlic, minced - 1 red bell pepper, thinly sliced - 1 cup cherry tomatoes, halved - 1/4 cup fresh parsley, chopped - Juice of 1 lemon - Salt and pepper to taste This dish is not only tasty but also healthy. Each serving provides: - Calories: 280 - Protein: 25g - Carbohydrates: 10g - Fat: 15g - Fiber: 2g These numbers can vary based on ingredient brands and preparation methods. When buying flounder, look for fillets that are moist and shiny. They should smell like the sea, not fishy. For the bell pepper, choose one that is firm and bright. The skin should be smooth with no blemishes. For cherry tomatoes, pick ones that are plump and vibrant. Fresh parsley adds a burst of flavor, so select bright green leaves without brown spots. Using fresh ingredients makes your meal better and more delicious! For the full recipe, check out the instructions above. First, gather all your ingredients. You need four flounder fillets, Cajun seasoning, olive oil, butter, garlic, a red bell pepper, cherry tomatoes, fresh parsley, lemon juice, salt, and pepper. Make sure to pat the flounder fillets dry. This helps the seasoning stick. Next, season both sides of each fillet with Cajun seasoning, salt, and pepper. This adds great flavor. Now, heat a large skillet over medium-high heat. Add two tablespoons of olive oil and one tablespoon of butter. Let the butter melt and bubble. Once ready, add the seasoned flounder fillets. Cook them for about three to four minutes on each side. You want them golden brown and cooked through. After cooking, remove the fillets and set them aside on a plate. In the same skillet, lower the heat to medium. Add two cloves of minced garlic. Stir it for about thirty seconds to release the smell. Then, add the sliced red bell pepper. Sauté it for about three minutes until it softens a bit. Now, toss in one cup of halved cherry tomatoes. Cook them for an additional two to three minutes until they burst and release their juices. Finally, return the flounder to the skillet. Gently spoon the sautéed veggies over the fillets. Drizzle with the juice of one lemon and sprinkle with fresh parsley. This will make the dish pop with flavor and color. To serve, place the flounder on a warm plate. Top each fillet with some of the sautéed vegetables. For an extra touch, garnish with more parsley and lemon wedges. This dish looks beautiful and is sure to impress. You can find the full recipe in the main article. To cook flounder just right, start with fresh fillets. Dry them well using a paper towel. This helps the seasoning stick better. Heat your skillet to medium-high heat. Add olive oil and butter until it bubbles. Place the fillets in the skillet, careful not to overcrowd. Cook for about 3-4 minutes on each side. You'll know they're done when they turn golden and flake easily with a fork. This simple method keeps the fish moist and flavorful. If you don’t have Cajun seasoning at home, don’t worry! You can make your own mix. Combine paprika, garlic powder, onion powder, cayenne pepper, and oregano. This mix packs a similar punch. You can also use Creole seasoning for a different flavor. For a milder taste, try a blend of smoked paprika and black pepper. These alternatives still capture the bold flavors of Cajun cuisine. For this recipe, you'll need a few key tools. A large skillet is a must for even cooking. A spatula helps you flip the flounder without breaking it. Use a sharp knife for slicing the vegetables. A cutting board will keep your workspace clean. Lastly, having a lemon juicer makes it easy to add that fresh zing. With these tools, you will make cooking effortless and enjoyable. {{image_2}} You can easily swap flounder for other fish. Try tilapia, sole, or catfish. Each fish brings its own flavor, but they all pair well with Cajun spice. Just adjust cooking times based on thickness. For thicker fish, cook a bit longer. For thinner fillets, watch them closely to avoid overcooking. If you prefer a meat-free meal, try using firm tofu or tempeh. Cut them into fillet shapes and season them with Cajun spice. Sauté them just like you would the flounder. You could also use portobello mushrooms for a hearty option. They soak up flavors well and add a nice texture. You can control the heat in this dish. For less spice, use less Cajun seasoning. Alternatively, add a touch of cayenne pepper for more heat. You can also balance the spiciness with a splash of cream or yogurt. This makes the dish rich and smooth. Enjoy experimenting with flavors to find your perfect balance. To keep your skillet Cajun spiced flounder fresh, store it in an airtight container. Make sure to place it in your fridge within two hours of cooking. The flounder can stay fresh for up to three days. If you have leftovers, it’s best to separate the fish from the vegetables. This way, the flounder won’t get soggy. When you’re ready to enjoy your leftovers, reheat the flounder gently. Preheat your skillet over medium heat. Add a splash of olive oil to prevent sticking. Place the flounder in the skillet for about 2-3 minutes on each side. You can also microwave it. Use a microwave-safe dish and cover it with a damp paper towel. Heat in short bursts, checking often to avoid overcooking. If you want to keep your flounder longer, you can freeze it. Wrap the cooked flounder tightly in plastic wrap and then place it in a freezer bag. Remove as much air as possible. It will last up to three months in the freezer. When you’re ready to eat it, thaw it in the fridge overnight before reheating. This keeps the texture nice and tasty. For the full recipe, check the details above. Cooking flounder is quick and easy. It takes about 6 to 8 minutes in total. Each side needs about 3 to 4 minutes. You want the fish to be golden brown and flake easily with a fork. Yes, you can use frozen flounder. Just make sure to thaw it first. Thawing helps the fish cook evenly. You can place it in the fridge overnight or put it in cold water for quick thawing. Cajun-spiced flounder pairs well with many sides. Some great options are: - Rice or quinoa for a filling base - Steamed vegetables for a healthy touch - A fresh salad for some crunch - Corn on the cob for a sweet side These sides can enhance your meal and make it a complete feast. Check the Full Recipe for more ideas! This post covered key areas for cooking flounder, from ingredients to storage. I shared tips on selecting fresh items, cooking methods, and serving ideas. Remember, perfecting flounder is easy once you follow these steps. Consider your seasonings and variations to fit your taste. Proper storage ensures you maximize flavor and freshness. Use this guide to enjoy delicious meals with flounder or any fish. Cooking can be fun and rewarding!

Skillet Cajun Spiced Flounder

Elevate your dinner game with this easy, flavorful Skillet Cajun Spiced Flounder recipe! Packed with vibrant Cajun spices and fresh vegetables, this dish is a delightful way to enjoy healthy seafood. With simple ingredients and straightforward instructions, you'll impress friends and family in no time. Ready to create a delicious meal that’s as fun to make as it is to eat? Click through now for the full recipe and start cooking!
Print Recipe Pin Recipe

Ingredients
  

4 flounder fillets (about 6 ounces each)

2 tablespoons Cajun seasoning

2 tablespoons olive oil

1 tablespoon butter

2 cloves garlic, minced

1 red bell pepper, thinly sliced

1 cup cherry tomatoes, halved

1/4 cup fresh parsley, chopped

Juice of 1 lemon

Salt and pepper to taste

Instructions
 

Start by patting the flounder fillets dry with a paper towel and season both sides with Cajun seasoning, salt, and pepper to taste.

    In a large skillet, heat the olive oil and butter over medium-high heat. Once the butter is melted and bubbling, add the seasoned flounder fillets to the pan.

      Cook the flounder for about 3-4 minutes on each side or until golden brown and cooked through. Remove the fillets from the skillet and set aside on a plate.

        In the same skillet, reduce the heat to medium and add minced garlic, stirring well to release its fragrance (about 30 seconds).

          Add the sliced red bell pepper to the skillet and sauté for about 3 minutes, or until slightly softened.

            Stir in the cherry tomatoes and cook for an additional 2-3 minutes until they begin to burst and release their juices.

              Add the flounder back into the skillet, gently spooning the sautéed vegetables over the fillets. Drizzle with lemon juice and sprinkle with fresh parsley before serving.

                - Prep Time: 10 minutes | Total Time: 20 minutes | Servings: 4

                  - Presentation Tips: Serve the flounder on a warm plate, topping each fillet with a portion of the sautéed vegetables. Garnish with additional parsley and lemon wedges for a bright pop of color.

                    Leave a Comment

                    Recipe Rating