Brighten Your Dinner Table with Grilled Flounder and Creamy Avocado Sauce.
Discover the perfect combination of fresh flavors and vibrant colors with Grilled Flounder with Avocado Sauce. This healthy, quick-to-make recipe features tender flounder fillets seasoned with cumin and topped with a creamy avocado sauce infused with lime, cilantro, and a touch of heat.
Ideal for weeknight dinners or light entertaining, this dish delivers both simplicity and sophistication. Pair it with roasted vegetables, quinoa, or a fresh salad for a balanced and satisfying meal.
Ready in under 30 minutes, this recipe is a must-try for seafood lovers and health-conscious foodies alike.
For the Flounder:
⦁ 2 tbsp canola oil
⦁ 1 tsp ground cumin
⦁ ⅛ tsp salt
⦁ ⅛ tsp freshly ground black pepper
⦁ 4 (5-oz) flounder fillets
For the Avocado Sauce:
⦁ 1 clove garlic, minced
⦁ ½ Hass avocado, peeled and pitted
⦁ 2 tbsp chopped fresh cilantro leaves, plus extra for garnish
⦁ ½ cup nonfat plain Greek yogurt
⦁ 2 tsp green hot sauce (e.g., Tabasco)
⦁ 1 tbsp fresh lime juice
⦁ 3 tbsp whole milk
1. Prepare the Grill: Preheat an outdoor grill to medium-high heat (190–200°C / 375–400°F), or heat a grill over medium-high.
2. Season the Fish: In a medium bowl, whisk together canola oil, cumin, salt, and pepper. Brush the mixture over both sides of the flounder fillets and set aside.
3. Make the Sauce: In a blender or food processor, combine avocado, garlic, cilantro, yogurt, hot sauce, and lime juice. Blend until smooth. Add the milk and puree until the sauce reaches a silky consistency. Adjust seasoning to taste and set aside.
4. Grill the Flounder: Grill the fillets for about 3 minutes on each side, or until the fish is opaque and flakes easily with a fork. Grill for 3–4 minutes per side, flipping carefully with a wide spatula. The fish is done when it flakes easily with a fork.
5. Assemble and Serve: Place each fillet on a plate and top with ½ cup avocado sauce. Garnish with fresh cilantro leaves and serve immediately.
🛒 Choosing Ingredients:
✔ Flounder: Choose fresh, firm, and mild-smelling flounder fillets. If fresh isn’t available, frozen fillets work well—just thaw them properly before cooking.
✔ Avocados: Use ripe but firm avocados for a creamy, smooth sauce. Overripe avocados can make the sauce too mushy.
✔ Citrus & Herbs: Fresh lime juice, cilantro, and garlic enhance the sauce’s bright, zesty flavor.
👩🍳 Preparation:
✔ Pat the Fish Dry: Before seasoning, pat the flounder dry with a paper towel to help it sear properly and prevent sticking.
✔ Marinate Lightly: Brush fillets with olive oil, lime juice, salt, pepper, and a pinch of paprika. Let sit for 10–15 minutes—too long, and the acid can break down the delicate fish.
✔ Making the Avocado Sauce: Blend avocado, lime juice, cilantro, garlic, olive oil, and a bit of Greek yogurt for extra creaminess. Adjust with water for desired consistency.
🍳 Cooking:
✔ Preheat the Grill: Ensure the grill is medium-high heat (190–200°C / 375–400°F) before cooking to prevent sticking.
✔ Use a Grill Basket or Foil: Flounder is delicate—grill directly on a well-oiled grate, or use a grill basket or foil with holes to prevent breaking.
✔ Timing is Key: Grill for 3–4 minutes per side, flipping carefully with a wide spatula. The fish is done when it flakes easily with a fork.
📦 Storage:
✔ Refrigeration: Store grilled flounder in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or oven to maintain texture.
✔ Avocado Sauce: Best enjoyed fresh, but can be stored in the fridge for 1 day with plastic wrap pressed directly on the surface to prevent browning.
🍽 Serving:
✔ Garnishing: Drizzle with extra avocado sauce, fresh lime juice, and chopped cilantro for a burst of freshness.
✔ Pairing: Serve with grilled veggies, quinoa, or a fresh mango salsa for a vibrant, summery meal.