Blackened Wild Flounder
Author: NutritionTwins.com
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
- Preheat oven to 400 degrees F.
- In a small bowl mix together all spices and set aside.
- Pat dry the flounder fillets with a paper towel.
- Dredge fillets in spice mixture so that each fillet is generously coated.
- Heat a cast iron skillet on medium high heat and add oil.
- 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.
- Cook in the oven until the spice coating is crispy and fish is fully cooked, about 5-7 minutes.
Calories: 185 Fat: 4 g Carbohydrates: 11 g Sodium: 493 mg Protein: 29 g Cholesterol: 69 mg
Recipe by Nutrition Twins at https://www.nutritiontwins.com/blackened-wild-flounder/
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