Flounder with Lemony Sauce

8 15 235
Ingredients Minutes Calories
Prep Cook Servings
10 min 5 min 4
Flounder with Lemony Sauce
Health Highlights


4 fillet Flounder
1/2 tsp Himalayan sea salt
1/4 tsp White pepper
4 tbsp Coconut oil (divided)
1 whole lemon(s) Lemon juice
1/2 tbsp Basil, fresh
1/2 tbsp Chives
1 tbsp Parsley, fresh


Heat the oil in a medium skillet over medium-high heat until the oil ripples, about 3 minutes. Pat both sides of the fish fillets dry with paper towels and then season them with salt and pepper.

Add the fillets to the skillet and cook, without moving, for 3 minutes. Slide a thin metal spatula underneath the fillets and carefully flip the fillets. If it seems impossible to slip the spatula beneath the fillet and the skillet, wait 30 seconds or so and try again. The fish will release when it’s ready.

Cook the fish until it springs back from light pressure, about 2 minutes. Use a spatula to transfer the fish to a platter or to 4 plates. Add the rest of the coconut oil, then squeeze the lemon juice into the skillet and, with the skillet still over the heat, use a wooden spoon to scrape up any browned bits stuck to the bottom of the skillet. Stir in the fresh herbs and spoon the sauce over the fish.

Nutrition Facts

Per Portion

Calories 235
Calories from fat 151
Calories from saturated fat 109
Total Fat 16.8 g
Saturated Fat 12.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.7 g
Cholesterol 73 mg
Sodium 804 mg
Potassium 275 mg
Total Carbohydrate 0.8 g
Dietary Fiber 0.1 g
Sugars 0.2 g
Protein 20.2 g

Dietary servings

Per Portion

Meat 1.8

Energy sources


Meal Type(s)