Thursday, 19 September 2013

Pan Fried Flounder with Fish Nuggets, Homemade Oven Chips and Coleslaw

Is anyone else starting to feel the strain of the never ending saga of the Americas Cup?! Another postponed race, another feeling of elation followed by disappointment. Surely the daily swing of emotions is not good for our health?! Fingers crossed that tomorrow is the day that we are all put out of our misery and our normal morning routines can continue. I am certain that if the final race is won tomorrow, national productivity will be at an all time low and there will be a crazy number of sickies being pulled!

Other than the morning of racing excitement, we have had a busy little day. The girls had gymnastics this morning which is always a little hectic, then we had a lovely little playdate straight afterwards with a kindy friend of miss 4, shot to The Warehouse to buy preserving jars for making Kombucha, home for lunch and getting a few jobs done, then out to another wonderful friends place for a second playdate. Phew! Hubby also went to his second bootcamp at the crack of dawn this morning. He has signed up for a crossfit/military style bootcamp which lasts for five weeks....I am currently sitting here in the lounge having a near anaphylactic reaction to the cloud of Deep Heat that is wafting through the room. Poor thing is in a world of pain! But I am so proud of him for taking up the challenge, and I know he will adjust and won't have to hobble everywhere sometime very soon!! 

Just as a little side note, as mentioned above I just made my first batch of Kombucha today. This is a fermented tea drink, the recipe for which has been used for thousands of years to cure all kinds of ailments and generally support health and wellbeing. Check out this link for a website to find out more information if you are interested ( I will keep you posted on how my experiment turns out...feeling a little as though I am back in high school biology class! I have a freaky looking jar on my bench which is growing some very alien-like organisms! 

Getting to the recipe now...little off topic as per usual!

Tonight we had Pan Fried Flounder, and I made Fish Nuggets for the kids. The meal was served with a simple coleslaw, home made oven baked fries, and a fresh green salad. A gorgeous fresh meal which was full of nutrients and flavour. The meal is gluten-free, dairy-free, grain-free, nut-free, soy-free and free of refined sugar. That's a lot of 'free', but be assured this is definitely free of flavour! The kids adored the fish nuggets especially, and my older rascal really enjoyed dipping the fish in the batter - great messy fun! Hubby is a massive fan of flounder and devoured this one - he totally rated it which was awesome...always hard to please a fisherman!

From bottom left: Panfried Flounder with an onion and coriander sauce, hand cut oven baked fries, cabbage, carrot and daikon coleslaw, fresh green salad, and fish nuggets.

Panfried Flounder with Onion and Coriander Sauce

(Gluten-free, Dairy-free, Grain-free, Nut-free, Soy-free, free of refined sugar)


2 whole small flounder (or one large)
coconut oil or cooking oil of your choice
1/2 a large onion (or 1 small)
2 cloves of garlic, crushed
3 tbsp coconut milk
1/4 cup fish, chicken or vegetable stock
salt and pepper to taste
a handful of fresh coriander
lemon wedges for garnish

1. Preheat oven to 200C. Line a baking tray with baking paper
2. In a large frying pan, heat about 1 tbsp oil over a medium/high heat. Season both side of the fish then add to the pan skin side down. Cook for abour 4-5 minutes on this side (depending on the size of the fish) then flip and cook for around the same amount of time again. Remove the fish from the pan and place on the baking tray. Place in the oven just to finish off the cooking and keep warm while you make the sauce. 
3. In a small frying pan, heat about 1 tsp oil over a medium heat. Add onions and garlic, and cook until translucent and smelling divine! 
4. Add coconut milk and stock, and simmer gently for a couple of minutes. Season with salt and pepper to taste. 
5. Remove the fish from the oven and place on a large plate. Spoon the sauce over the fish. Garnish with fresh coriander and lemon wedges

Cabbage, Carrot and Daikon Coleslaw

(Gluten-free, Dairy-free, Grain-free, Nut-free, Soy-free, free of refined sugar)


1/2 cup green cabbage (any variety), finely sliced
1/2 cup red cabbage, finely sliced
1 carrot, peeled and grated
1/2 a daikon (white radish), peeled and grated (optional)
1 tsp sesame oil
4 tbsp olive oil
1 tsp wholegrain mustard
2 tbsp white wine vinegar 
salt and pepper to taste

1. In a large bowl combine the 2 types of cabbage, carrot and daikon. Mix well to combine. 
2. In a small bowl, or in a small bottle with a screwcap lid, add sesame oil, olive oil, mustard, vinegar, salt and pepper. Whisk well until combined. Pour dressing over coleslaw and mix well with a large spoon or just use your (clean) hands to really get the dressing well combined with the vegetables. 

Fish Nuggets

(Gluten-free, Dairy-free, Grain-free, Nut-free, Soy-free, free of refined sugar)


2 fillets of your choice of white fish (we used snapper)
1 egg
1/4 cup arrowroot (you can use tapioca starch or cornflour as alternatives if you prefer)
1 tsp garlic powder
salt and pepper
Coconut oil or oil of your choice for frying (you could also oven bake these if you prefer not to fry)

1. Cut fish into cubes approx 4cmx4cm. 
2. In a bowl, whisk the egg, then add the arrowroot, garlic powder, and seasoning.
4. Heat oil in a large frying pan over a medium heat. Dunk the fish into the batter (the kids can help with this step) then place in the frying pan, Fry for approximately 1-2 minutes each side, or until lightly golden and cooked through.


  • To make the oven chips, cut vegetables (we had potato, golden kumara and red kumara) into 2cmx2cm chips. Place in a pot of boiling water for around 3-4 minutes or until just slightly softened, drain the water, then add 1 tbsp coconut oil, salt and pepper. Toss gently to combine. Place on a baking tray, then cook at 200C for around 15 -20 minutes until golden brown and crispy.
  • You could use any kind of whole fish to make this meal. The sauce will work well with any fish, even salmon.