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Spicy Creole Flounder
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5 from 1 vote

Spicy Creole Flounder

A simple and healthy fish recipe with a Creole kick and a delicious topping cooked all in one pan. 8 Simple Ingredients. 30 Minutes. Gluten-Free. Low-Carb. Keto. Paleo. Whole 30.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Cajun, Caribbean
Servings: 4 servings
Calories: 186kcal


  • 1.5 lb flounder (700g)
  • 4 roma tomatoes (diced)
  • 1 large onion (diced)
  • 1 green pepper (seeded and diced)
  • 1 green chili (finely diced)
  • 1 cup water
  • 4 teaspoon Creole seasoning
  • 1 tablespoon butter
  • ¼ cup fresh lime juice
  • ½ cup fresh cilantro (roughly chopped)
  • to taste salt and pepper


  • Sauté the onions in a bit of butter over a medium until translucent, about 5 minutes.
  • Add the tomatoes, green pepper, green chili, water, 2 teaspoon of Creole seasoning and cover. Cook for approximately 10-15 minutes, stirring occasionally. (Cook longer if you want it more like a relish and less like a sauce).
  • While the vegetables cook, season the flounder with the rest of the creole seasoning.
  • Heat up a second pan to a high heat and melt a knob of butter in it. Sear the flounder for approximately 1-2 minutes and then carefully transfer to the finished sauce, seared side up,.
  • Cook the fish in the sauce until fully cooked, another minute or two.
  • Before serving, squeeze fresh lemon juice over the fish and add some fresh cilantro on top.


Tips and Tricks:
1. The fish is cooked when it’s no longer translucent and flakes easily.
2. We like to serve this dish with Cilantro Lime Cauliflower Rice and Avocado Tomato Cucumber Salad


Calories: 186kcal | Carbohydrates: 10g | Protein: 23g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 84mg | Sodium: 576mg | Potassium: 580mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1739IU | Vitamin C: 42mg | Calcium: 54mg | Iron: 1mg