Serves :6

INGREDIENTS:

• 3 1/2 lbs. flounder
• 3 tbsp. white wine
• 3 tbsp. lemon juice
• 3 tbsp. coconut oil
• 3 tbsp. chopped parsley
• 1 tsp. black pepper
• 2 tbsp. orange zest
• 1/2 tsp. salt
• 1/2 cup chopped scallions

INSTRUCTIONS:

1. Preheat the oven to 325°F (165°C).
2. Season the flounder with black pepper and salt.
3. Place the seasoned flounder in a baking dish.
4. Sprinkle the orange zest over the flounder.
5. In a small saucepan, melt the coconut oil over low heat.
6. Add the chopped parsley and scallions to the melted coconut oil.
7. Pour the coconut oil mixture over the flounder in the baking dish.
8. Drizzle the white wine and lemon juice over the flounder.
9. Place the baking dish in the preheated oven and bake for 15 minutes or until the fish is cooked through and flakes easily with a fork.
10. Serve the flounder with the extra juice from the baking dish on the side.

ALLERGIES:

SF (Shellfish-Free)

GF (Gluten-Free)

DF (Dairy-Free)

EF (Egg-Free)

NF (Nut-Free)

Here are some variations of the flounder recipe:

Asian-Inspired Flounder:

Replace the white wine with rice vinegar and soy sauce for an Asian flavor.

Add minced ginger and garlic to the coconut oil mixture.

Top the flounder with sliced green onions and sesame seeds before baking.

Mediterranean Flounder:

Use olive oil instead of coconut oil.

Mix in chopped olives, capers, and sun-dried tomatoes with the parsley and scallions.

Season with dried oregano, basil, and a dash of red pepper flakes for a Mediterranean twist.

Lemon Herb Flounder:

Increase the amount of lemon juice and zest for a stronger citrus flavor.

Replace the white wine with chicken or vegetable broth.

Add a mixture of fresh herbs like dill, thyme, and chives to the coconut oil mixture.

Spicy Cajun Flounder:

Season the flounder with Cajun seasoning for a spicy kick.

Use a combination of butter and coconut oil for a rich flavor.

Add sliced bell peppers and onions to the baking dish for added color and taste.

Tex-Mex Flounder:

Marinate the flounder in a mixture of lime juice, cumin, and chili powder.

Use avocado oil instead of coconut oil.

Serve the flounder with fresh salsa, avocado slices, and a dollop of sour cream.

Italian Flounder:

Replace the white wine with dry white vermouth.

Add minced garlic and crushed red pepper to the coconut oil mixture.

Top the flounder with sliced tomatoes, mozzarella cheese, and fresh basil leaves before baking.

Thai Coconut Lime Flounder:

Use a mixture of coconut milk, lime juice, and Thai red curry paste as the marinade.

Add sliced red bell peppers, bamboo shoots, and baby corn to the baking dish for a Thai-inspired touch.

Lemon Herb Quinoa-Stuffed Flounder:

Prepare a quinoa stuffing with cooked quinoa, chopped fresh herbs (such as parsley, dill, and chives), lemon zest, and a little olive oil.

Gently stuff the quinoa mixture into the flounder fillets before baking.

Smoked Paprika Flounder:

Use smoked paprika instead of regular black pepper for a smoky flavor.

Drizzle a little melted butter or olive oil over the flounder before baking.