Lunch/ Fodmap

Fried Flounder over Beautiful Crudité

Fried Flounder over Beautiful Crudité

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Serves: 1 Cooking Time: 15 min


  • 1/2 large organic purple radish (120 g)
  • 1 medium organic carrot ( 60g)
  • 1/4 large organic cucumber (100 g)
  • 2 tbsp goat yogurt
  • 2 tbsp Extra Virgin Olive Oil
  • Pinch of micro greens of choice (such as arugula or pea shoots)
  • Juice 1/2 organic lemon
  • freshly ground pepper
  • dash paprika salt
  • 3 oz wild caught flounder
  • 1 tsp spice of choice for fish ( such as oregano, old bay seasoning or hot chili flakes)



Take the fish out of the fridge and let it come to room temperature as you prep your crudité. Peel the radish and carrot and using the hand guard slice to 1/16" on a Mandoline, placing each vegtable in a prep bowl as your mis-en-place. Wash and cut off the stem end of the cucumber before slicing that on the Mandoline at 1/8" thickness. Layer the radishes on one side of the plate and the cucumber on the other then top with the sliced carrots. Top with paprika salt and freshly ground pepper and drizzle with the 1 tbsp of olive oil and 2 tbsp of goat yogurt before adding micro greens of your choice.


Now that the base of the plate is ready, heat 1 tbsp of oil in a non stick pan and add the flounder to cook on one side for 3 minutes. Add a spice of your liking to the uncooked side before shutting the heat and gently flipping the fish. Squeeze the juice of 1/2 lemon over the fish. Remove the fillet of fish and layer in the middle of the crudité before spooning the lemon juice over the entire plate and serving.


On the go? Layer the crudité into a tupper ware and let the fish cool off before placing it on top. Cold fish is fine to eat, like sushi or ceviche its just a cooked form.

The best way to describe this dish is farmers market bounty with protein. Oh and somehow it turned into something insta-worthy and resembling a painting of sorts. Its so much fun to eat with the different colors and flavor profiles of all the different raw vegetables in it, all of which are fodmap of course so feel free to go crazy. The portion is only for one, and if you want to keep going for an hour or two until your snack time, add the fish to it. Flounder is white and flaky and doesn’t have an over powering flavor as a scallop, salmon, or halibut would so it lets the vegetables sing while providing you with the protein you need to keep hustling. Want to up the protein more than 12.5g? Toss in 3 tsp of hemp seeds and 1 tbsp of chia seeds, now your at 24.5 g.

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