About: I am a 82-year-old self-proclaimed Chef who has spent most of his life in the hotel/resort tourism industry. I have traveled up and down the east coast of the United States from New York to Key West, and from …

Yesterdays catch is being pictured here as served with *Rum Glazed Carrots & Peas

2 Servings


  1. 1 or 2 TBS Coconut oil
  2. 1 lb Fresh Flounder Fillets (preferrably 2 eight ounce fillets)
  3. Badia Blackened Redfish spice blend


  1. Rinse Flounder fillets and pat dry
  2. Generously shake the Blackened Redfish mixture over both sides of each fish fillet, pressing it into the fish.
  3. Heat a large non-stick skillet over high heat and add 1 TBS of Coconut oil.
  4. 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.
  5. 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.
  6. Remove the seared fish fillets to a serving platter, garnish any way you like, and serve immediately!


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.


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.