Sometimes simple is best, and it doesn’t get any simpler than a pan fried Flounder. Fried perfectly in Cocavo Turmeric & Lemon Zest Oil, the healthy fats will add even more health to the meal.



NZ Flounder beautifully seasoned & fried in

Cocavo Turmeric & Lemon Oil by Derek the Chef

This recipe uses Cocavo’s Turmeric & Lemon oil to fry the fish and finished with our Extra Virgin Avocado Oil with Turmeric & Avocadoil Chilli Oil. The creole seasoning adds another layer of flavour.

Creole Ingredients

1-2 flounder

Rice flour for dusting

COCAVO Turmeric & Lemon Zest Oil (for frying)

Cocavo Avocado Oil with Turmeric & Lemon Zest Oil (finishing drizzle)

Lemon wedges for garnish

 For the seasoning

1 x Tbsp. smoked paprika
2 x Tbsp. sea salt
2 x Tbsp. garlic powder
1 x Tbsp. freshly ground black pepper
1 x Tbsp. onion powder
1 x Tbsp. cayenne pepper
1 x Tbsp. dried leaf oregano
1 x Tbsp. dried thyme

 Place all seasoning ingredients into an airtight jar and shake to combine. This will keep for at least a couple of months in a pantry.


  1. Place 2 x tsp of the seasoning mixture into the rice flour and stir to combine.
  2. Next dredge the flounder through the flour then place into a preheated pan of Cocavo Turmeric & Lemon Zest Oil to cook until golden on each side.
  3. Turn out and serve with lemon cheeks, micro salad greens & a drizzle of Avocado Oil with Turmeric & Lemon Zest.

TIP: Derek the Chef

Flounder is such a delicate flavourful fish that I like to prepare for breakfast with eggs and twice fried potato but for other meals, I would normally serve it with a side salad; the secret is not to overcook the flounder, dust it well with the seasoned rice flour so the skin comes out nice and crispy.