Creole Flounder

Nutriscore Rating: 76/100

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.

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

18 items

• 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)

📝 Instructions

9 steps

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

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.

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

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

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

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.

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

8. Garnish the dish with chopped parsley and sliced green onions.

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

Nutrition Facts

1 serving (478.8g)

Calories		343
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0.0 g
Cholesterol		50 mg	17%
Sodium		571 mg	25%
Total Carbohydrate		37.3 g	14%
	Dietary Fiber	4.3 g	15%
	Total Sugars	7.7 g
Protein		27.8 g	56%
Vitamin D		3.0 mcg	15%
Calcium		86 mg	7%
Iron		2.9 mg	16%
Potassium		933 mg	20%

*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: 342 cal (24.8%%)

Protein: 442 cal (32.0%%)

Carbs: 599 cal (43.3%%)