With a mild flavor and delicate yet firm texture, Flounder is a versatile, easy-to-prepare fish. It is healthy, but can be a little bland, and the Orsini’s do not do bland. My husband’s first word was probably “flavor.”

So, how to prepare flounder in a healthy way with a lot of flavor? I decided to go with a blackened seasoning, but with less sodium. It was delicious, sauteed at a high heat in olive oil and just a smidge of Irish butter. Don’t worry, the beautiful taste of the fish still shines through, but it sings in your mouth.

For this recipe you will use flounder filets, fresh or frozen. If they are frozen, thaw them and pat them dry. Two 4 oz filets per person should be adequate for a normal appetite.

My homemade blackened seasoning is perfect. It is versatile and complements fish, steak, chicken or shrimp. It is not overly spicy, but you can tune the spice by adding more or less cayenne pepper. This recipe for seasoning makes enough for about 10 filets. Leftover seasoning can be stored in a sealed container for next time.

2 Tablespoons Smoked Paprika (or plain paprika if you prefer)

1 Tablespoon Cayenne Pepper

1 Tablespoon Onion Powder

1 Teaspoon Granulated Garlic or Garlic Powder

1 Teaspoon Ground Black Pepper

1 Teaspoon Salt

1/2 Teaspoon Dried Oregano

1/2 Teaspoon Dried Basil

1/2 Teaspoon Dried Thyme

Mix all the seasonings ingredients together.

Sprinkle the blackened seasoning lightly on both sides of the flounder filets.

In a 12” black skillet add 1 Tablespoon Olive Oil and 1 Tablespoon of good quality butter. Allow the pan to heat to medium high heat until the butter sizzles.

Add the filets in the pan but do not crowd (maybe three at a time. Allow the filets to brown well on one side before turning them over. Flip them carefully so that the pieces do not break. It should only take a few minutes per side. Remove to a serving plate and put in a warm oven while you cook the remaining filets.

I served with creamed spinach (recipe in another post), and creamed Parmesan cauliflower for a healthy meal with lots and lots OF FLAVOR!!

Hope you enjoy this dish!

Bon Appetito from your Iron Maiden, Kim Orsini, Black Skillet Cooking