Fiji Flounder

Photo by:


* 1 pound of flounder
* 1 small minced onion
* 1 Tbsp ginger
* 1 Tbsp minced garlic
* 1 Tbsp chili powder
* 3/4 teaspoon turmeric
* 1 and 1/2 Tbsp garam masala
* 2 cups unsweetened coconut milk
* 1/2 diced red pepper
* 1 and 1/2 Tbsp lemon juice
* 2 Tbsp diced green chilis
* 1 12 oz. bag frozen riced cauliflower
* organic olive oil spray

Items That You’ll Need:

1 medium pan
1 medium pot
1 medium glassware dish


* Spray glassware dish with olive oil spray and preheat oven to 425 degrees.
* Broil flounder in a glassware dish at 425 degrees for 12-15 minutes.
* Saute’ minced onion, minced garlic, and ginger in a pan with olive oil spray until golden.
* Transfer the sautéed onion, garlic, and ginger to a medium pot.
* Add chili powder, garam masala, and turmeric and cook on low for 2 minutes.
* Add diced red pepper, diced green chilies, unsweetened coconut milk, and lemon juice and stir.
* Boil, stirring occasionally, until the contents thicken.
* Heat the bag of riced cauliflower in microwave for 4-5 minutes.
* Add the cooked flounder & the riced cauliflower to the pot & stir in.
* Serve and enjoy!

This delicious recipe may be used as a Meal 4 on the Remedy Recipes format.

Portions: Women: 1 and 1/2 cup portion. Men: 3 cup portion

You may also have a side salad with this recipe.

I’ve been exploring different spices and seasonings and how their flavor is brought out in certain items. Flounder and riced cauliflower are very mild in their natural cooked state of flavor, but when seasoned with different spices and seasonings, they absorb the spices without contrasting their qualities. This recipe also works well with shrimp or lobster as well as other white filets. We hope that you enjoy the different and unique flavors of this recipe over the Winter.

Mangiare, Piaccia! Eat, Enjoy!

Have a Merry Christmas, everyone! God bless you all. ~ John D.

About the author

John M. Di Fazio II
John M. Di Fazio II

John M Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has twenty years of experience working in the fitness industry. He was employed by Gold's Gym for thirteen years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold's Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelors degree in philosophy and also graduated from the New School for Holistic Health & Research on Long Island, New York with a degree and a New York State license for massage therapy.

Leave a Reply

You must be logged in to post a comment