Friday, July 5, 2013

Sautéed Flounder over Quick Avocado Broccoli Slaw with Cinnamon Spiced Almonds

I love Trader Joe's. Who doesn't? Haters, that's who. I don't have time for haters. I also love Costco. They both help a Paleo Sista out, and I'll take it. Yes, I love to go to the farmer's market and buy locally sourced food, but I am still a young person on a budget, and so I balance out some of the more expensive things I buy with some smart, inexpensive Paleo choices. I fully believe that we vote with our dollars more than on any ballot, so when I find a good product, I buy it not only to eat, but also to send a message that THIS is the kind of food I'm interested in buying rather than cereal and franken-snack-food.

This meal takes advantage of a few good buys at Costco and Trader Joe's. The organic broccoli slaw and slivered almonds are from TJ's, and the flounder is from Costco. The flounder is wild caught, and frozen in individual filets, making it really easy to take a couple out of the freezer to thaw a few hours before you plan to cook them. They are small portions, so you can have one for a light lunch, or two for a nice size dinner. A 3 pound bag will only cost you about $11, and there are at least 20 filets in the bag. I love that TJ's has a large selection of ready-to-use veggies, many of which are organic.

Pan Fried Flounder
Serves 2 for lunch


2 defrosted flounder filets
Large pinch of sea salt
fresh ground pepper
large pinch of organic granulated garlic
large pinch of organic paparika
1 tablespoon of duck fat, or other healthy fat of choice (lard, coconut oil, or ghee would be fine)


1. In a small bowl, mix together the sea salt, pepper, garlic and paprika. Pat the fish dry with a paper towel, and season with the mix.
2. Heat the duck fat in a cast iron pan over medium high heat.
3. Pan fry the flounder for 2-3 minutes on each side, browning nicely on each side.
4. Remove from the pan and place on paper towels to drain off excess fat, then serve over broccoli slaw.

Broccoli Slaw
Serves 2


1/3 bag of Trader Joe's Organic Broccoli Slaw (about a large handful per person)
1/4 cup diced organic red bell pepper
1/4 cup thinly sliced red onions
1/4 cup raw Trader Joe's slivered almonds
pinch of cinnamon
salt and pepper to taste
large spoonful of my Avocado Vinaigrette


1. First toast the slivered almonds in a dry pan over medium heat, stirring constantly to prevent burning. Once you see the almonds start to brown, add a pinch of sea salt and a pinch of cinnamon, and continue stirring while the almonds finish toasting. Set asside on a plate to cool while you assemble the rest of the slaw.
2. Mix together the vegetables and the large spoonful of Avocado Vinaigrette. Season with salt and fresh ground pepper. Add in most of the toasted almonds, reserving a few for garnish.

Plate the slaw on the bottom of a pretty plate, and top with the cooked flounder filet. Garnish with a few toasted almonds, and dig in!

This lunch should only take you about 15 minutes to throw together if you have the dressing already made. The avocado vinaigrette keeps for about a week in the fridge in a glass mason jar and is great as a dipping sauce or a dressing for salads. I know it will be a staple in my house for a while!

1 comment:

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