Coconut Lime Flounder in Parchment

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PIC_CoconutLimeFlounder

Every now and then, I meet a nutrition expert that I admire. Toby Amidor is one of them. You may have seen her on Dr. Oz or quoted in Readers Digest, Redbook, Women’s Health, Oxygen Magazine, or many other publications. She is a nutrition expert extraordinaire and I am so excited about her new cookbook, The Healthy Meal Prep Cookbook, which will be released in just a couple weeks!

This is one of my favorite dishes in the cookbook and it only takes 15 minutes to prepare and 15 minutes to cook! Enjoy! For more delicious recipes, be sure to visit http://bit.ly/HealthyMealPrepCookbook.

Coconut Lime Flounder in Parchment

Ingredients:

  • ¼ cup coconut cream (not coconut milk)
  • Zest of 2 limes
  • 2 teaspoons low-sodium
  • soy sauce
  • 2 limes, cut into
  • 6 rounds each
  • 12 fresh basil leaves
  • 4 (5-ounce) flounder or
  • cod fillets
  • 4 tablespoons unsweetened, shredded coconut, divided

Instructions

  1. If cooking the fish right away, preheat the oven to 400oF.
  2. In a small bowl, whisk together the coconut cream, lime zest, and soy sauce.
  3. Place 1 piece of parchment paper flat on the counter.
  4. 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.
  5. Spoon 2 teaspoons of the coconut mixture over the fish and sprinkle it with 1 tablespoon of shredded coconut.
  6. 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 three packets.
  7. At this time, you can store the raw-fish packets in the refrigerator and cook as needed.
  8. To cook, place up to two packets on a baking sheet and roast until the fish is opaque and reaches an internal temperature of 145oF, about 10 minutes. Using a sharp knife, carefully cut several 3-inch slits in the packets.

REFRIGERATE: 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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