Blackened Flounder

• porzioni: 4 servings
• tempo di preparazione: 15 minutes
• tempo totale: 20 minutes

Ingredienti

4 4-ounce flounder fillets, defrosted in refrigerator if frozen

2 teaspoons olive oil

1 tablespoon butter

1 teaspoon salt

1 teaspoon pepper

1 teaspoon garlic powder

1 teaspoon chili powder

2 teaspoons Old Bay seasoning *

Istruzioni

Stir together the seasonings. Pat the fillets dry, rub each with some olive oil and press the seasonings onto the top a bottom of fish.

Heat a cast iron or other skillet over medium-high heat. Place butter in pan and swirl around. Place fish in skillet and cook for 3 minutes. If pan begins to smoke, turn down heat to medium or low-medium. But you do want the fish to brown on each side

Don't move the fish for at least 3 minutes. Use a metal spatula and slide underneath to flip over. If the fish is sticking, let it cook another 1-2 minutes.

The flounder is done when it is golden brown and flakey. An internal meat thermometer registers at least 145°F.

Nutrizione

• Dimensione della Porzione: 1
• Calorie: 294
• Grassi Totali: 22g
• Colesterolo: 88mg
• Sodio: 1516mg
• Carboidrati Totali: 2.5g
• Proteine: 21g