For best results, use a heavy-bottomed skillet, such as cast iron, to achieve the perfect blackening. Ensure the pan is hot before adding the fish. If you prefer a spicier slaw, add a pinch of red pepper flakes or a finely diced jalapeño to the mango mixture. Feel free to substitute other types of fish, such as red snapper or mahi-mahi, for the flounder. The mango slaw can be made ahead of time and stored in the refrigerator for up to 24 hours. Adjust the amount of hot sauce in the lime crema to your personal preference. For a lower-carb option, substitute cauliflower rice for the regular rice.
Blackened Flounder with Mango Slaw
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PREP TIME25 mins
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COOK TIME10 mins
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TOTAL TIME35 mins
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SERVING1 People
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VIEWS0
Experience a burst of tropical flavors with this vibrant dish! Flaky blackened flounder is perfectly complemented by a refreshing mango slaw and a zesty lime crema. It's a quick, healthy, and utterly delicious meal that will transport you to a sunny paradise.
Ingridients
Adjust Servings
Nutrition
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Carbohydrate64 g
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Cholesterol62 mg
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Fiber4 g
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Protein28 g
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Saturated Fat1 g
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Sodium2862 mg
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Sugar13 g
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Fat4 g
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Unsaturated Fat0 g
Follow The Directions
01
Step
2 mins
In a small bowl, combine the paprika, salt, and black pepper. (2 minutes)
02
Step
1 mins
Rub the spice mixture evenly over both sides of the flounder fillet, pressing gently to adhere. (1 minute)
03
Step
5 mins
In a medium bowl, gently mix together the cubed mango, pineapple, red onion, bell pepper, apple cider vinegar, and chili-lime seasoning. Set aside to allow the flavors to meld. (5 minutes)
04
Step
3 mins
In a separate small bowl, whisk together the Greek yogurt, lime juice, and hot sauce until smooth and creamy. This is your lime crema. (2 minutes)
05
Step
2 mins
Heat a skillet over medium-high heat. Spray lightly with cooking spray. (1 minute)
06
Step
4 mins
Carefully place the spiced flounder fillet in the hot skillet. Cook without moving it, until blackened and slightly crispy on the bottom, about 4 minutes. (4 minutes)
07
Step
3 mins
Gently flip the flounder and cook until the other side is blackened and the fish is cooked through, about 3 minutes. The internal temperature should reach 145°F (63°C). (3 minutes)
08
Step
1 mins
Place a serving of hot cooked rice on a plate. Top with the blackened flounder. (1 minute)
09
Step
1 mins
Spoon the mango slaw generously over the flounder. (1 minute)
10
Step
1 mins
Drizzle the lime crema over the mango slaw and flounder. Garnish with sliced green onion. Serve immediately and enjoy! (1 minute)
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