A healthy marinated dish that brightens the table with the vivid red of beets. The delicate umami of flounder is enhanced by beets and apple cider vinegar. Low in fat and high in protein, it also provides potassium, folate, and antioxidants. Can be made ahead and is convenient as an appetizer or for entertaining.
About this recipe
This is a refreshing marinated flounder that makes the most of the vivid color of beets. Beets are so nutrient-dense they’re often called "nature's blood transfusion," and adding kale and coconut flakes boosts texture and nutritional balance. It’s low in calories but provides a good amount of protein—great for anyone who wants to keep calories down while getting solid protein and antioxidant-rich vegetables into everyday meals. When we actually made it, it turned out to be easier than it looks, brightened our table, and was well received by our family.Ingredients (serves 2)
- Flounder (sashimi-grade) 150g
- Beets (raw) about 50g (1/2 medium)
- Salt 1 and 1/2 tsp (for seasoning)
- Lakanto sugar (Monk fruit sugar / Lakanto, or raw cane sugar can be used) 1 tsp
- Extra virgin olive oil 2 tbsp
- Apple cider vinegar 1 tbsp
- Kale 1 leaf (2–3 leaves if using salad-type kale)
- Coconut flakes a little (for topping)
- Black pepper (optional) a little
How to make
- Prepare a sashimi block of flounder and pat it lightly with kitchen paper to remove moisture. Sprinkle with 1 and 1/2 tsp salt and the Lakanto sugar, let sit for about 10 minutes, then wipe off excess moisture (this lightly firms the fish).
- Peel the beets; grate half and thinly slice the rest (using raw beets brings out color and flavor—cooked beets can be used too). Note: raw beets stain easily, so take care with your cutting board and consider wearing gloves.
- In a bowl, mix the olive oil, apple cider vinegar, and grated beet well, and adjust seasoning. Add the sliced beets and combine.
- Place the sliced flounder in the marinade and gently coat everything. Cover with plastic wrap and refrigerate for 2–3 hours (avoid marinating too long, as the acid will firm the flesh).
- Remove kale stems and cut or tear into bite-size pieces. If using tender salad kale, simply tear by hand.
- Arrange the kale on a plate, top with the marinated flounder and sliced beets. Scatter coconut flakes over the top and finish with black pepper to taste.
Nutrition & health points
Beets are rich in potassium, folate, dietary fiber, and polyphenols (betalains), which provide antioxidant effects and may help support prevention of anemia. Flounder is low in fat and high in protein, which supports muscle maintenance and is easy to digest. Kale supplies vitamin K, calcium, and vitamin C, supporting bone health and immunity. The healthy fats from olive oil and coconut help the absorption of fat-soluble vitamins and increase overall satiety. Apple cider vinegar is said to help moderate blood sugar spikes and adds a refreshing flavor.Variations & tips
- Beets are also delicious when cooked—using roasted beets brings out their sweetness and is often a hit with children.
- Instead of flounder, try salmon, sea bream (tai), or tuna for a richer, fattier flavor (use sashimi-grade fish).
- If you don’t have Lakanto sugar, substitute 1 tsp honey or maple syrup—adjust the balance with the vinegar to taste.
- Add chopped nuts (walnuts or almonds) for extra texture and nutrients.
- For a vegan version, replace the flounder with grilled atsuage (thick fried tofu) or roasted cauliflower.