1 pound flounder, sole, orange roughy or tilapia fillets
1 egg
¼ cup finely chopped fresh herbs: parsley, basil, rosemary, sage, or dill, or a mixture of any
2 cloves garlic minced
¼ tsp. sea salt
Freshly ground black pepper
2 tbs. virgin unrefined coconut oil
Juice of ½ lemon

Rinse the fish in cold water and pat dry with a paper towel. Beat the egg in a shallow bowl. Spread the herbs, garlic, salt and pepper on a plate.

Dip the fish in the egg and then dredge in the herb mixture, gently pressing the herbs into the fish.

Heat a skillet and melt the coconut oil to coat the pan. Place the fish in the skillet and cook over medium heat for 3-4 minutes on each side, until the fish is cooked through.

Squeeze lemon juice over the top. Serves 2-3.


You may cook the fish in unrefined macadamia nut oil for a slightly “nutty” taste!

pdf of recipe can be found here