Healthy Recipes

Coconut Lime Flounder in Parchment Paper

Here's a new take on this delicious fish.

Toby Amidor thumbnail by MS, RD
Coconut Lime Flounder
Courtesy Image
Calories 122
Protein 19g
Fat 9g
Carbs 15g
Sugar 11g
Courtesy Image

Here’s a sneak peek inside The Healthy Meal Prep Cookbook, which is set for release on August 22. The clean white color of this flounder combined with the green of the limes and the basil make it a perfect, crisp-looking meal that’ll get tons of Insta likes.

Coconut Lime Flounder in Parchment Paper Servings: 4
Prep time: 15   |   Cook time: 15
You'll need
  • ¼ cup coconut cream (not coconut milk)
  • 2 Zest of limes
  • 2 tsp. low-sodium soy sauce
  • 2 limes, cut into 6 rounds each
  • 12 fresh basil leaves
  • 4 (5-oz.) flounder or cod fillets
  • 4 Tbsp. unsweetened shredded coconut, divided

Recipe via The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go, Rockridge Press, 2017. Photo courtesy of Nat & Cody Gantz. On Instagram: @tobyamidor

 

Directions 
1. In a small bowl, whisk together the coconut cream, lime zest, and soy sauce.
2. Place 1 piece of parchment paper flat on the counter. On the lower half lay down 3 rings of lime and then a layer of 3 basil leaves. Place the fish on top of the basil and lime. Spoon 2 tsp. of the coconut mixture over the fish and sprinkle it with 1 Tbsp. of shredded coconut. Fold the parchment paper in half over the fish. Working your way around, gently roll the edge of the open sides of the paper, tucking the ends under the packet. Repeat this step for the remaining 3 packets.
3. At this time, you can store the raw-fish packets in the refrigerator and cook as needed.
4. To cook, place up to 2 packets on a baking sheet, and roast until the fish is opaque and reaches an internal temperature of 145º—about 10 minutes. Using a sharp knife, carefully cut several 3-inch slits in the packets.
5. Store the uncooked packets for up to 3 days. Once cooked, transfer the fish and seasonings to a resealable container and refrigerate for up to 5 days.
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