Louisiana Style Flounder

Dive into the bold and zesty flavors of the South with this Louisiana-Style Flounder recipe, a true celebration of Cajun cuisine. Perfectly seasoned flounder fillets are lightly dredged in flour and pan-seared until golden, then topped with a medley of sautéed garlic, bell peppers, onion, and celery, simmered in a flavorful chicken stock and spiked with Cajun spices. A splash of lemon juice and fresh parsley add a vibrant finishing touch, while serving it over fluffy white rice ensures a satisfying, hearty meal. Quick to prepare in under 45 minutes, this dish combines rich, robust flavors with the comfort of Southern cooking, making it a must-try for any seafood lover.

Nutriscore Rating: 64/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Flounder fillets
• 2 tablespoons Cajun seasoning
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 4 tablespoons Unsalted butter
• 2 tablespoons Olive oil
• 3 cloves Garlic
• 1 medium Green bell pepper
• 1 medium Red bell pepper
• 2 stalks Celery
• 1 medium Yellow onion
• 0.5 cup Chicken stock
• 2 tablespoons Fresh parsley
• 2 tablespoons Lemon juice
• 2 cups Cooked white rice

Directions

Step 1

Pat the flounder fillets dry with paper towels. Sprinkle both sides evenly with 1 tablespoon of the Cajun seasoning, salt, and black pepper.

Step 2

Place the flour in a shallow dish and lightly dredge each fillet in the flour, shaking off any excess. Set aside.

Step 3

Heat 2 tablespoons of butter and 1 tablespoon of olive oil in a large skillet over medium-high heat. When the butter is melted and bubbling, add the flounder fillets in a single layer. Cook for 3-4 minutes per side or until golden brown and cooked through. Transfer the fillets to a plate and cover with foil to keep warm.

Step 4

In the same skillet, heat the remaining 2 tablespoons of butter and 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant.

Step 5

Dice the green bell pepper, red bell pepper, celery, and onion into small pieces. Add them to the skillet and cook for 5-7 minutes, stirring occasionally, until the vegetables are softened and slightly caramelized.

Step 6

Add the remaining 1 tablespoon of Cajun seasoning to the skillet and stir to coat the vegetables. Pour in the chicken stock and simmer for an additional 3 minutes to allow the flavors to meld.

Step 7

Turn off the heat and stir in the chopped parsley and lemon juice.

Step 8

To serve, spoon the vegetable mixture over the cooked flounder fillets. Serve hot with a side of cooked white rice and garnish with additional parsley, if desired.

Nutrition Facts

Serving size	(1534.2g)

Amount per serving	% Daily Value*
Calories	1885.2

Total Fat 85.1g	0%
Saturated Fat 34.2g	0%
Polyunsaturated Fat 3.1g
Cholesterol 326.6mg	0%
Sodium 8418.0mg	0%
Total Carbohydrate 176.1g	0%
Dietary Fiber 14.7g	0%
Total Sugars 15.2g
Protein 102.1g	0%

Vitamin D 480IU	0%
Calcium 235.1mg	0%
Iron 11.0mg	0%
Potassium 1918.0mg	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: 40.8%

Protein: 21.7%

Carbs: 37.5%