Introduction: PAN SEARED BLACKENED FILLET OF FLOUNDER
Yesterdays catch is being pictured here as served with *Rum Glazed Carrots & Peas
- 1 or 2 TBS Coconut oil
- 1 lb Fresh Flounder Fillets (preferrably 2 eight ounce fillets)
- Badia Blackened Redfish spice blend
Step 1: DIRECTIONS
- Rinse Flounder fillets and pat dry
- Generously shake the Blackened Redfish mixture over both sides of each fish fillet, pressing it into the fish.
- Heat a large non-stick skillet over high heat and add 1 TBS of Coconut oil.
- When the oil is hot, add the fish fillets, but do not crowd the pan. If necessary cut the fillets in half and/or cook in two batches, adding more oil if necessary.
- Cook without moving the fillets for 3 or 4 minutes until blackened to your preference; then flip the fish over and cook an additional 3 to 4 minutes, ACTUAL COOKING TIME WILL VARY based on the thickness of the fish fillets. When the fish is opaque in the center, or firm to the touch, is should be done.
- Remove the seared fish fillets to a serving platter, garnish any way you like, and serve immediately!
Step 2: COMMENTS
Although there are probably several blends of Blackened Fish spices on the market, I recommend Badia because it suits my taste. With Badia, I have no need to add additional salt or pepper, or any other spices. If you do not like the spicy taste of Badia, you can substitue a generous dusting of Old Bay seafood seasoning.
Use just enough cooking oil needed to add a thin film of oil on the surface of the pan; cooking oil has lots of calories!
A recipe for Rum Glazed Carrots and Peans will also appear on my Instructables site.
Step 3: NUTRITION
This is an easy one!
One 8 oz portion of raw flounder, skin removed, has an estimated 205 calories (and 0 carbs)
Cocount Oil has about 120 grams of calories per TABLESPOON (and 0 carbs)
Badia Blackened Redfish spice blend has a neglible amount of calories and carbs.