Blackened Flounder with Mango Slaw

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The most refreshing meal to eat.

Submitted by Gillian Rajchel
Published on May 23, 2020
Prep Time:
25 mins
Cook Time:
10 mins
Total Time:
35 mins
Servings:
1
Yield:
1 serving
Jump to Nutrition Facts

Ingredients

  • 1 teaspoon ground paprika

  • 1 teaspoon salt

  • 1 teaspoon ground black pepper

  • 1 (4 ounce) fillet flounder

  • ¼ cup cubed fresh mango

  • ¼ cup cubed fresh pineapple

  • 2 tablespoons diced red onion

  • 2 tablespoons diced yellow bell pepper

  • 1 teaspoon apple cider vinegar

  • 1 teaspoon chili-lime seasoning (such as Tajin®)

  • 1 tablespoon Greek yogurt

  • 1 teaspoon lime juice

  • ¼ teaspoon hot sauce

  • cooking spray

  • 1 cup hot cooked rice

  • 1 tablespoon sliced green onion

Directions

  1. Mix paprika, salt, and pepper together in a small bowl. Rub spice mix onto flounder.

  2. Mix mango, pineapple, red onion, bell pepper, vinegar, and chili-lime seasoning in a bowl until combined. Mix yogurt, lime juice, and hot sauce together in another bowl.

  3. Spray a pan with cooking spray and heat over medium-high heat. Place flounder in the pan and cook, without turning, until blackened, about 4 minutes. Flip, and cook until the other side is blackened, about 3 more minutes.

  4. Place flounder on top of hot rice. Top with mango slaw and drizzle lime crema sauce over top. Garnish with green onion.

Nutrition Facts (per serving)

400 Calories
4g Fat
64g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 400
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 6%
Cholesterol 62mg 21%
Sodium 2862mg 124%
Total Carbohydrate 64g 23%
Dietary Fiber 4g 14%
Total Sugars 13g
Protein 28g 55%
Vitamin C 72mg 80%
Calcium 68mg 5%
Iron 4mg 21%
Potassium 641mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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