flounder with fennel and grapefruit

Flounder with Fennel and Grapefruit

This is a SUPER light, healthy, clean meal that can be made in one pan, quickly, but is beautiful enough for company. You can use any flaky white fish for this recipe, even salmon, but thicker fish may increase the cooking time. Enjoy!

Serves: 4


  • ½ Pound of Asparagus
  • ½ Pound of Flounder, or other Flaky White Fish
  • 1 Grape Fruit
  • ½ Sliced Red Onion
  • ½ bulb of thinly sliced Fennel
  • MCT oil
  • Salt and Pepper


Heat a skillet and add ½ tsp of MCT oil. When the oil is hot Add Asparagus and Sauté for 1 minute. Add ½ of water and put a lid on the skillet to steam. Season with Salt and Pepper. Remove from skillet when tender, but still bright green.

Wipe Skillet clean, reheat and add ½ tsp of MCT. When hot, add the red onion, and Fennel. Sauté till tender, then Add the juice from ½ of the grapefruit. Allow to reduce by ½, and season. Reserve this mixture in a bowl.

Wipe Skillet clean, reheat and add ½ tsp MCT. Season the fish on both sides, and add to the skillet. Once in the pan, DON’T MOVE IT. Let the fish cook for 1.5 minutes on one side, and then flip for 1 minute on the other side. Turn off the heat, and add the segments from the other ½ grapefruit.

To plate, arrange the asparagus on the plate, and then lay the fish and Grapefruit right on top. Top the fish with the Fennel mixture, and use any reserved liquid as a sauce. Garnish with fonds from the Fennel.