Cajun Baked Flounder

1SHARES

4.6 of 5 (12)
Create a Recipe Makeover
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
Report Inappropriate Recipe

Submitted by:

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.

1SHARES

Rate This Recipe

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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
See All Comments