Feisty Flounder (THM-FP, Low Carb, Low Fat, GF)
Feisty Flounder is a tasty, unique way to get more fish in your diet! I used frozen wild caught flounder filets at Aldi. There were six filets in the bag, so I cooked them all. If you can’t find flounder, use any white, low-fat, fish. (Tilapia would work.)
So basically, I was craving this flavor for some reason. I followed my taste instincts and whipped up this sauce to go on the fish! Feisty Flounder was born!
What Makes Feisty Flounder Special
The sauce features the bright flavor of red bell pepper and lemon, and earthy pop of cumin seeds. I learned to add red bell pepper from several Trim Healthy Mama recipes, and it just really adds a ton of flavor. The lemon makes the taste just right, and the cumin seeds are extra special. (If you don’t have cumin seeds, dried cumin powder would be fine.)
I must say, too, this recipe was added to the THM Members website! Proud moment for me!
Notes if you follow THM
This is also a Fuel Pull recipe, which means that it is neither high in fat nor carbs. It’s basically a neutral fuel. Low fat and low carb at the same time.
I served it here with a light side salad. But you could find any FP friendly side dish if you desire to keep it in FP setting. Add brown rice for an E, or even some buttery veggies for an S. You get to decide!
Good News…Feisty Flounder also works for Chicken!
If you want to try the sauce but you don’t LOVE fish…I have included a photo or the sauce over some chicken breasts! Delicious!
Ingredients:
6 filets wild caught flounder (or any other white fish, like tilapia)
For the sauce:
1 cup 0% Greek yogurt
1 tbsp cumin seeds
2 garlic cloves
½ fresh red bell pepper
Juice of ½ lemon
Salt and pepper to taste
(Optional red pepper flakes to taste)
Parmesan cheese to top the sauce
Preheat oven to 350.
Blend the sauce up in a food processor or blender.
Place the fish on a baking dish, and pour the sauce over the filets. I reserved some sauce for dipping…because we are sauce people and it was yummy.
Sprinkle parmesan cheese over the tops of the fish.
Cook the fish for 20 minutes.
Turn on broil for about five minutes to crisp the cheese on the top, if desired.
Serve with a lovely side salad or another favorite Fuel Pull side!
Bonus: You can also use this sauce to top chicken. It was awesome!
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Feisty Flounder
Ingredients
- 6 filets wild caught flounder or other white fish
For the Feisty Sauce
- 1 cup 0% Greek yogurt
- 1 tbsp cumin seeds
- 2 garlic cloves
- 1/2 fresh red bell pepper
- 1/2 lemon, juice
- Salt and pepper to taste
- Red pepper flakes, to taste
To top the fish and sauce
- Parmesan cheese shredded or grated from the can
Instructions
- Preheat the oven to 350 degrees. Prepare a baking sheet with aluminum foil, sprayed lightly with coconut oil spray.
- Place thawed fish filets on the aluminum foil. Pat with a paper towel if they are quite wet.
- Blend all the sauce ingredients together in a food processor or blender.
- Pour the sauce over the fish filets, reserving some sauce for dipping, if desired.
- Top the sauce with a sprinkling of parmesan cheese.
- Bake the fish for 20 minutes.
- Turn on broil for only a minute or two to crisp the cheese on top, if desired.
- Enjoy!
