Lunch/ Fodmap

Steamy Flounder with Vegetable Hash

Steamy Flounder with Vegetable Hash

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Serves: 2 Cooking Time: 30 min


  • 2 large organic zucchini sliced in 1/2 " pieces
  • 12 organic grape tomatoes, halved
  • 1/2 cup roughly chopped organic curly parsley
  • 1/2 cup organic beef bone broth
  • 2, 4 oz wild caught flounder filets
  • 2 tsp organic Ghee
  • 1/2 tsp red chili flakes
  • 2 tsp dried organic Oregano
  • squeeze of fresh lemon juice
  • dash smoked seat salt
  • freshly ground pepper



Heat a non stick pan with the Ghee on medium heat and add the zucchini and tomatoes to cook until zucchini is tender, about 8 minutes, stiring about halfway through. Add the bone broth, parsley, red chili flakes, oregano, salt and pepper and cook down until the broth has reduced for about 15 minutes.


Plate the vegetable hash onto 2 plates, reserving the broth that has been left over in the pan. Return the pan to high heat and then add both the flounder fillets to cook 3 minutes on one side, flip and shut the heat letting the fish rest in the hot broth for about 3 minutes. Plate the fish on top of the vegetables and garnish with additional freshly ground pepper and a squeeze of fresh lemon juice.

Another take on a classic base recipe here at toasty, something involving zucchini, tomato and a protein. While this is not a Keto based recipe, a lot of the fodmap “rules” fall nicely in line with the Keto or Paleo diet so if your following one of those fads ( yes, I have strong opinions about that) please check with your guidebook before attempting! There are a couple reasons this is such a go to vegetable base for me, besides the obvious that is a low fodmap and packed full of nutrients ( cooking the tomato releases the eye boosting, cancer fighting lycopene that as humans we just do not produce, so we need to eat it). The dish cooks very quickly, fills you up, and a load of different spices can be added to change the plate into any type of cuisine desired. In this steamy flounder recipe, were staying the the Mediterranean flavor profile!

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