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Coconut Fried Flounder Fillets {Recipe}

Apr 9, 2012 • 2 comments • 2547 views

When given the opportunity to review a jar of coconut oil from Tropical Traditions, I have to admit that I was a little more than skeptical. Why?  The main reason for my skepticism was because many years ago I had food poisoning from a drink which was coconut flavored. Ever since then the thought of coconut would make my stomach twist in knots, literally. 


Not a good feeling.


However, being the type of individual that does not like to give up, I put my big-girl panties on, filed out the form for the product to be mailed to me, and waited. Once I received the package, I looked at the bottle and stared at it, thinking to myself: “Nena, you can do this!”  After, a day of telling myself this, I did do it.  And I am glad I did! I have fallen head over heels with coconut oil!




For starters, coconut oil is does not come in liquid, it is actually a 32 oz jar of coconut “spread”.  


Here is a photo of what coconut oil looks like spooned directly from jar:




One would think that spread-able coconut oil would be difficult to incorporate in cooking but it really isn’t. The coconut oil melts quickly, doesn’t “burn” at high temperatures, can be used in any type of recipe – not just savory dishes but sweet desserts and even beverages!


Plus..did you know that coconut oil is gluten free? Yes, it is.


Once, I got accustomed to the smell of coconut, I decided I would try three (3) recipes using the coconut oil. I browsed through the vast collection of recipes that Tropical Traditions has listed on their website, choosing the ones I wanted to try first.  Today I will share a recipe prepared with fresh fish ~ stay tuned for the other recipes coming later this week.


The first recipe I adapted was: Coconut Fried Fish




4 fillets of fresh flounder, thawed and completely dried

½ cup flour

3-4 tbsp coconut oil

Salt, to taste

Ground pepper, to taste

Garlic powder, to taste

Onion powder, to taste

Lemon slices


Taking fish fillets one by one, place then on a flat surface lined with paper towels. Pat the fish until these are completely dry, free of any liquid.


On a flat platter, pour flour – Season the flour with spices. You can also ‘lightly” season fish fillets, if you wish.


Heat coconut oil in skillet on medium heat.  


Dredge both sides of each fish fillet with flour – enough to coat both sides evenly. Shake off any excess flour; place the fish in coconut oil to fry.


Fry the fish for about 3-4 min on each side. You want to make sure that the coating stays adhered on fish in order for fish to have a crispy coating.


Remove fish from oil, place on serving plate – squeezing a little drop of lemon juice on fish.


Serve with rice and fresh mashed avocado and tomatoes.



Tips:  When frying fish, always make sure that oil is hot – if not the fish will not fry, the coating of flour will fall off in oil making fish soggy and greasy.   Coconut flour may be used as a substitute.


Side Note:  I cannot begin to describe to you the delicious result of this recipe. The fish was flavorful and crispy. Frying the fish in coconut oil gave it such a unique mild flavor – it is almost indescribable. I would definitely recommend this recipe to anyone who enjoys eating fried fish. Hands down the best I have prepared in a long time! 



For more product information please feel free to visit Tropical Traditions at their website / facebook  page



*Disclosure: I received a complimentary  jar of  Tropical Traditions Coconut Oil for a product review. All opinions and photos are 100% my own.

That looks delicious Mia! I love coconut and shrimp so this must taste great too! Lisa
04.09.12 •
I have to say that I was pleasantly surprised when I tasted this dish. It is so very delicious! The combo of seafood and coconut is amazing!

Thank you for commenting ;)
04.11.12 •
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