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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 234.0
  • Total Fat: 9.2 g
  • Cholesterol: 86.4 mg
  • Sodium: 750.9 mg
  • Total Carbs: 4.9 g
  • Dietary Fiber: 1.4 g
  • Protein: 31.5 g

View full nutritional breakdown of Cajun Baked Flounder calories by ingredient
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Cajun Baked Flounder

Submitted by: MORDONNA

Introduction

A lightly spicy fish dish A lightly spicy fish dish
Number of Servings: 4

Ingredients

    1/2 cup diced onion
    1/2 cup diced celery
    1/2 cup diced sweet bell pepper
    1 Tbs. Canola oil
    4 flounder filets (about 1 lb. thawed or fresh)
    1 tsp. salt
    1 tsp. ground black pepper
    1 tsp. garlic powder
    1 tsp. chili powder
    1 tsp. paprika
    2 Tbs. Smart Balance Buttery Spread





Directions

Preheat oven to 350 degrees F.
Saute onions, celery, and bell pepper in the canola oil until onions are nearly transparent, and celery and pepper are tender.
In a shallow baking pan sprayed with cooking spray, place the filets in a single layer. In a small bowl, mix the salt, black pepper, garlic powder, chili powder, and paprika. Sprinkle half this mixture on the flounder. Cover with the onion mix. Sprinkle the other half of the spice mix. Dot with the Smart Balance.
Bake at 350 for 15 to 20 minutes, or until the flounder is just flakey.
Makes 4 servings.


Number of Servings: 4

Recipe submitted by SparkPeople user MORDONNA.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    I am not a flounder fan, but this dish was great. I will find it easier to eat flounder in the future. Many thanks for sharing. - 9/9/09

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  • The whole family enjoyed it. I added some crushed red pepper for a little more kick. We will be having this dish again for sure. - 7/16/13

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  • Family enjoyed this but I would tone down the spices. Far too much salt. I would season with 1/4 tsp salt, 1/2 tsp of the rest and substitute fresh garlic in the vegetable saute for the garlic powder. I also omitted the smart balance - 7/1/13

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  • I was really surprised by this recipe and liked it a lot. My husband wasn't to crazy about it. He didn't like the texture of the fish so he wants me to try it again with chicken breasts. Sounds interesting to me...we'll see! Thanx for the recipe! - 9/11/11

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  • Very tasty dish- I especially liked the veggie topping. I'm also going to try this veggie mix with a different spice combination just because I like to try different things, but this is very good as written. Thanks! - 6/14/11

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  • I liked it. My husband loved it! - 5/17/11

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  • Sounds like a good recipe that is spicy enough for my husbands tastebuds. - 3/21/11

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  • This was amazing! I love flounder but usually am reaching for lemons and garlic. I am originally from New Orleans but about 25+ years removed. So yummy! - 3/19/11

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  • The taste was excellent but the flounder was mushy - be sure not to buy Arrowtooth flounder - I read that it is mostly used for animal food. - 3/16/10

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  • Good seasoning! - 2/15/10

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  • Even my kids loved this which is saying a lot! - 7/22/09

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  • Delish!!! Love it, I used olive oil instead of canola oil. I did not have any fresh sweet pepper, but used the jared roasted red peppers and it turn out wonderful. - 3/23/09

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  • I love this recipe.....delicious!!! - 3/10/09

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  • My husband and I love this recipe! We have made other Cajun dishes that didn't turn out so great but this one was fantastic! - 2/5/09

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