Baked Flounder with Red Palm Oil and Lime

Baked Flounder with Red Palm Oil and Lime

This delicious and simple meal features two incredibly good-for-you foods: Flounder and Red Palm Oil.

Flounder is a flaky, mildly-flavored white fish. It’s a terrific source of lean protein with over 25 grams of protein in one fillet and very little fat, six grams or less usually. Flounder features high levels of omega-3s and selenium, terrific nutrients for your brain and nervous system and your skin. Baked flounder is a low-calorie, low-mercury fish.

Red Palm Oil can easily be regarded as one of the most nutritious cooking oils in the world.  It’s packed with cancer-fighting antioxidants due to the deep reddish-orange color of the oil. This heart healthy oil is full of tocotrienols – a powerful form of vitamin E which can help reduce the effects of stroke by protecting your brain cells.  Adding Red Palm Oil into your regular diet can remove plaque build-up in arteries. This oil actually helps rev up your metabolism as it goes straight to liver unlike conventional cooking oils. It has a mild, light earthy flavor that lends itself well to fish and chicken. 

Flounder and Red Palm Oil paired together are perfect nutritional soul mates. 

Baked Flounder with Red Palm Oil and Lime

Ingredients:

  • Several fillets of flounder (thawed), as many as your family needs
  • 2 or 3 large tablespoons Red Palm Oil
  • 3 or 4 limes
  • Old Bay Seasoning, or the seasoning blend of your choice

ingredients for baked flounder

Heat oven to 400 degrees. 

On a large baking sheet, or in a large baking pan, spread two or three large tablespoons of red palm oil. Cover the entire surface of the baking sheet with the oil as evenly as possible.

Red Palm Oil

Place flounder fillets onto oiled pan.

making baked flounder

Squeeze the juice from one lime over fillets. Season with Old Bay Seasoning, or your preferred seasoning blend.

seasoned flounder fillets

Thinly slice remaining limes and place slices onto seasoned fillets.

preparing baked flounder fillets with red palm oil and lime

Bake at 400 degrees for 20 minutes, until fish flakes easily with a fork.

baked flounder

This baked flounder is perfect paired with quinoa and bright vegetables for a super nutritious and easy meal. 

Baked Flounder with Red Palm Oil and Lime from thecoersfamily.com

 

Baked Flounder with Red Palm Oil
This delicious and simple meal features two incredibly good-for-you foods: Flounder and Red Palm Oil.
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Ingredients
  1. Several fillets of flounder (thawed), as many as your family needs
  2. 2 or 3 large tablespoons Red Palm Oil
  3. 3 or 4 limes
  4. Old Bay Seasoning, or the seasoning blend of your choice
Instructions
  1. Heat oven to 400 degrees.
  2. On a large baking sheet, or in a large baking pan, spread two or three large tablespoons of red palm oil. Cover the entire surface of the baking sheet with the oil as evenly as possible.
  3. Place flounder fillets onto oiled pan.
  4. Squeeze the juice from one lime over fillets. Season with Old Bay Seasoning, or your preferred seasoning blend.
  5. Thinly slice remaining limes and place slices onto seasoned fillets.
  6. Bake at 400 degrees for 20 minutes, until fish flakes easily with a fork.
The Coers Family http://www.thecoersfamily.com/

4 thoughts on “Baked Flounder with Red Palm Oil and Lime

  1. Jennifer

    This looks super healthy & delicious!

  2. Mary Ellen

    IT would help us to show us how to modify for THM

    1. Amanda Coers

      Hi Mary Ellen 🙂 This is a THM friendly recipe

  3. Amanda T

    For those following THM, would this be considered an E meal or an S meal, if it is prepared exactly as written above? Thank you.


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