Dinner/ Fodmap

Feisty Flounder with Spirulina Dusted Sprouts

Feisty Flounder with Spirulina Dusted Sprouts

Print Recipe
Serves: 2 Cooking Time: 15 min


  • 2 cups broccoli rabe or alfalfa sprouts
  • 1/2 cup chopped mint
  • 4 tbsp green salsa (such as Desert Pepper Salsa de Rio)
  • 2 tsp organic Spirulina powder
  • 4 slices prosciutto
  • 2 tsp organic capers
  • 2 pieces wild caught flounder (3-5 oz each
  • 2 tsp organic Ghee
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Bragg's Apple Cider Vinegar
  • Freshly ground pepper



Take the flounder out of the fridge and pat both sides dry with a paper towel. Transfer to a clean plate to let sit for a moment while you make the sprout base.


Taking your plating out and on each plate, arrange 1 cup of sprouts and top with 1/4 cup of the chopped mint. In the middle place the green salsa and dust 1 tsp over the greens of Spirulina per plate.


Heat the ghee in a non-stick pan and place each fillet of flounder to cook for 3-4 minutes until it turns opaque around the edges. Before flipping, be mindful of the heat and take 2 pieces of prosciutto per fish and layer on the uncooked side. Use a spatula to gently flip the fish and shut the heat. Add the capers and fresh pepper.


Place the fish a top the sprout salad and top each plate with 1 tbsp olive oil and 1/2 tbsp Apple Cider Vinegar and serve immediately.


Spirulina is one of the most nutrient dense foods available and is a powdered form of algae sourced from bodies of water. You can buy it online or at your local health food store. With 1 teaspoon, about 3 grams, of this stuff containing 2 grams of protein it also helps to detoxify your body, lowers LDL cholesterol, and boosts your energy with all the minerals and vitamins it carries.

Here is an super fast way to pack in a minimum of 27 g of protein in around 15 minutes without the assistance of nuts or seeds. Flounder is a flat fish that is found on the bottom of oceans, so some finesse is required if your into catching your own food. I recommend you buy a bunch of frozen fillets and defrost in the fridge a few hours before you need them, helps stick to your food budget as well so its a win-win situation. The flesh of this fish has a sweet, delicate, and surprisingly meaty texture. In my experience you can also be pretty brutal with it before it starts to fall apart ( unlike other fish…Im talking to you cod…), but be careful to not overcook it as its super lean, cooks very fast, and can dry out easily. In this Feisty Flounder recipe, Ghee is added to assist in flavor and prevent the fish from drying out, as an added precaution the heat is also turned off before its flipped with the prosciutto on the semi cooked side. This being said its a bit difficult to over cook a fish that’s only on heat for 3-4 minutes. Once the delicious pork kissed fish is done, it sits a top a crunchy plate of sprouts that might have you dreaming of being waterside with added Spirulina powder and a bit of heat from the salsa.

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