Creole Flounder

Elevate your dinner table with this bold and flavorful Creole Flounder recipe, a perfect blend of Southern comfort and coastal flare. Tender flounder fillets are gently simmered in a zesty Creole sauce brimming with vibrant vegetables, juicy diced tomatoes, and a harmonious medley of bold spices like smoked paprika, cayenne, and thyme. This one-pan dish balances heat and richness to create a deeply satisfying meal in just 40 minutes, including prep time. Served over fluffy white rice, this recipe is perfect for busy weeknights or as a crowd-pleaser for entertaining. Packed with aromatic ingredients and topped with fresh parsley and green onions, Creole Flounder is a surefire way to transform simple seafood into a feast full of punchy, soulful flavors.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 2 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 stalks celery stalk, diced
• 14.5 ounces diced tomatoes with juice
• 2 tablespoons tomato paste
• 1 cup chicken broth
• 1 tablespoon Creole seasoning
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley, chopped
• 2 stalks green onions, sliced
• 2 cups cooked white rice (optional, for serving)

Directions

Step 1

Pat the flounder fillets dry with paper towels, then season both sides lightly with a pinch of salt and black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic, diced onion, green bell pepper, and celery. Sauté for 5–7 minutes until the vegetables are softened and fragrant.

Step 3

Stir in the diced tomatoes with their juice, tomato paste, and chicken broth. Mix well to combine.

Step 4

Add the Creole seasoning, smoked paprika, dried thyme, cayenne pepper, salt, and black pepper. Stir to distribute the spices evenly.

Step 5

Bring the sauce to a simmer and let it cook for 10 minutes, stirring occasionally, until it thickens slightly and flavors meld together.

Step 6

Gently nestle the flounder fillets into the sauce, making sure they are partially submerged. Cover the skillet with a lid and reduce the heat to low.

Step 7

Cook for 7–8 minutes, or until the flounder fillets are opaque, flaky, and cooked through.

Step 8

Garnish the dish with chopped parsley and sliced green onions.

Step 9

Serve the flounder and Creole sauce over cooked white rice, if desired. Enjoy hot!

Nutrition Facts

Serving size	(2224.4g)

Amount per serving	% Daily Value*
Calories	1476.0

Total Fat 36.8g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 192mg	0%
Sodium 5003.1mg	0%
Total Carbohydrate 185.7g	0%
Dietary Fiber 22.3g	0%
Total Sugars 33.9g
Protein 102.5g	0%

Vitamin D 480IU	0%
Calcium 471.0mg	0%
Iron 13.1mg	0%
Potassium 3952.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.3%

Protein: 27.6%

Carbs: 50.1%