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.
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Recipe Information
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
Instructions
Pat the flounder fillets dry with paper towels. Sprinkle both sides evenly with 1 tablespoon of the Cajun seasoning, salt, and black pepper.
Place the flour in a shallow dish and lightly dredge each fillet in the flour, shaking off any excess. Set aside.
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.
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.
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.
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.
Turn off the heat and stir in the chopped parsley and lemon juice.
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
Calories |
488 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 8.9 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 83 mg | 28% | |
| Sodium | 962 mg | 42% | |
| Total Carbohydrate | 44.2 g | 16% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 4.1 g | ||
| Protein | 29.2 g | 58% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 69 mg | 5% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 657 mg | 14% | |
*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.
