Flounder dinner in under 15 minutes!

Monica says:

I am just amazed by how quickly I can prepare flounder!


Since I had bloodwork done recently and it was discovered that I have high “bad” cholesterol, my doctor suggested that I eat more fish. And because two of my three sisters are on cholesterol medication, it is also presumed that it might be hereditary….sounds like this might be the case!

<Best advice….talk with your siblings as you get older and find out what’s up with them medically!>

So, I have been looking for different ways to prepare fish and on a shopping trip, I decided to purchase a large bag of wild caught flounder filets at Sam’s Club.

I was really in a hurry the other night and when I peered into the freezer and saw the flounder, I pulled out the bag and read the package. One of the featured recipes said that you could bake the filets frozen and I thought….why not? Usually I defrost my fish, so this was a real breakaway moment for me!

First, I always think of my side dishes so I grabbed ½ cup of white and ½ cup of red quinoa (looks so pretty this way) and put that on to boil and then simmer (15 minutes total). Then I saw that I had frozen peas in the freezer and they were chosen as my second side!


Next, I prepared a homemade lemon dill concoction to put over the fish by squeezing one lemon, adding dried dill, and salt and pepper.  Then I decided to add some gluten free bread crumbs to the fish and gently dusted each piece and placed them in a 425 degree oven for 13-15 minutes.

While the fish was baking, I started chopping up salad ingredients. I also chopped some fresh scallions and mint to add to my quinoa along with a drizzle of olive oil. Salt and pepper and you’re done!


To my great surprise, the flounder came out flaky and delicious!

My two sides were ready and all I had to do was set the table.

A double shot of protein and some great veggies…..of course, you can never eat too many veggies!


© 2014, Monica of glutenfreedoubletalk




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