When I first saw this recipe, I knew I had to try it!
Coconut crusted flounder! However, it isn’t coated with shredded coconut, but coconut flour!
I was a little skeptical at first, in fact, I really didn’t think it would turn out at all. Thank goodness I was wrong – it was amazingly good!
I served it with broccoli, which was so good, I couldn’t stop eating it! This was our Valentine’s Day meal. Who wants to go out when you can have this??
I also made some pesto to go with it.
Coconut Crusted Flounder
Adapted from here
1 pound flounder
1/2 cup coconut flour
1/2 tsp paprika
1 tsp sesame seeds
Preheat the oven to 400 degrees.
In a large bowl, beat the egg well, and season with salt and pepper.
In a separate large bowl, place the coconut flour, paprika, and sesame seeds. (Note: you can use whatever seasonings you would like, I didn’t want it too spicy, but just seasoned slightly).
Prepare a baking sheet by spraying with nonstick spray. Dip the flounder in the egg, then coat with the coconut flour mixture. Carefully place on the baking sheet. Continue with the rest of the flounder filets until all are coated and breaded.
Bake flounder for 20 minutes, and then check it. If needed, cook for another 10 minutes.
I thought for sure the coating would not stick to the fish , or it wouldn’t come off the pan (you know, all the coating would stick to the pan, and then you have naked fish), however, this was a cinch to remove from the pan, and so tasty! The coconut flour added great flavor!
And in case you are wondering, here is the pesto I used:
Print this recipe!
1/4 cup walnuts
1 tsp olive oil
3 cloves garlic
8 oz fresh spinach
4 oz mushrooms, chopped
1/2 large lemon, juiced
1/4 tsp salt
1/4 tsp fresh ground black pepper
1/2 cup water
In a medium skillet over medium heat, add the walnuts, and toast for a few minutes. Remove from the pan and let cool.
In that same skillet, add the olive oil and briefly saute the garlic. Add the spinach and heat until wilted. (This should take about 5 minutes).
Combine all the ingredients in a blender or food processor, and process until smooth.
This should keep in the fridge for one week, however, you will want to place plastic wrap directly on the surface of the pesto to keep it from browning.
The pesto is good in salads, with veggies, or on fish or any other meat!
And this is a meal that will make you feel good after you eat it!