Buffalo Flounder Fillets

May 14, 2023May 14, 20230 2

Buffalo Flounder Fillets with Chunky Blue Cheese Dressing

by The Chefin Seafood

Prep

10 min

Cook

14 min

Ready In

24 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

297

Sugar

Fat

17g

If you love the spicy and tangy flavor of buffalo wings but want a healthier alternative, you'll love these buffalo flounder fillets. Flounder is a mild-tasting fish that pairs well with the spicy buffalo sauce. Baked instead of fried, these flounder fillets are a healthier alternative to traditional wings. The chunky blue cheese dressing adds a tangy and creamy element that complements the spicy flavor of the buffalo sauce. These buffalo flounder fillets are perfect for the big game or any time you're craving something spicy and delicious.

Instructions

1.	Preheat the oven to 375°F. Line a baking sheet with parchment paper and set aside.
2.	Rinse and pat dry the flounder fillets. Season with salt and pepper and set aside.
3.	Place the corn flour in a shallow bowl. Dredge each fillet in the corn flour, tapping off any excess.
4.	In a large skillet, heat the butter and olive oil over medium-high heat. Add the fillets and cook until browned, about 3 minutes per side.
5.	Transfer the fillets to the prepared baking sheet and bake in the preheated oven for 6-8 minutes, or until cooked through.
6.	Serve with a dollop of chunky blue cheese dressing on top of each fillet.

PROS

The buffalo flounder fillets are a delicious and healthy alternative to traditional buffalo wings.

They are easy to make and can be served as an appetizer or a main course.

The fillets are high in protein and low in fat and calories.

CONS

The buffalo flounder fillets may not be as crispy as traditional buffalo wings because they are baked instead of fried.

Some people may not enjoy the taste of blue cheese.

HEALTH & BENEFITS

The buffalo flounder fillets are rich in omega-3 fatty acids, which have been linked to reducing inflammation and improving heart health.
The fillets are also a good source of lean protein, which is essential for building and repairing muscle tissue.

	3 flounder fillets
	1 cup corn flour
	3 tablespoons butter
	3 tablespoons extra-virgin olive oil
	6 tablespoons chunky blue cheese dressing