Baked Flounder with Avocado-Mango Salsa

June 20, 2016

This Baked Flounder with Avocado-Mango Salsa recipe is fresh and delicious and a perfect dish for your brain’s health!

This is a sponsored post written by me on behalf of American Heart Association / American Stroke Association for IZEA. All opinions are 100% mine.

A Recipe for Brain Health: Baked Flounder with Avocado-Mango Salsa. This month I am cooking recipes that are wonderful for my brain!

Baked Flounder with Avocado-Mango Salsa

I will be turning 35 next month and that milestone in my life has made me very grateful for things that have happened this past year.  But it’s also made me realize that I’m not getting any younger.  I am five years away from officially being “over the hill.”  As someone who comes from a family with a long medical history record, the approach of 35 has opened my eyes about certain health issues and has made me more aware of how I treat my body.

When I hit 25, I remember my mother telling me that it was a great time to start taking better care of my body because it didn’t get any easier from there.  It’s now one of those “if I had known then what I had known now” moments.  I wish I had gotten ahead of the game.  I’m thankful to be in good health and know that I can still take preventative measures so I may not end up in the same shoes as some of the members in my family have with medical issues.

There was a time when I thought the only major health issue in my family was heart disease.  But as the years have gone by, it’s come to my attention that I need to do a little more than watch Jeopardy to keep my brain powered and healthy.

June is Brain Awareness Month and the American Heart Association is promoting brain health awareness through Life’s Simple 7 – 7 easy ways to ensure healthy living and keeping your brain sharp.  Taking action now can prevent health problems down the road like memory loss, slower brain function, dementia, stroke and heart disease.  Did you know that 80% of heart disease and strokes in adults may be preventable?

So what other steps can you take to benefit both your heart and brain?

  • Manage blood pressure
  • Control cholesterol
  • Reduce blood sugar
  • Get physically and socially active
  • Limit your alcohol intake
  • Manage your weight
  • Don’t smoke
  • Make healthy food choices
  • Sleep well

A big part of prevention is choosing how we fuel our bodies.  It’s a great time of year to choose to eat fresh, colorful, and healthy foods.  This recipe for Baked Flounder with Avocado-Mango Salsa is not only fresh and healthy, it contains three ingredients for a brain-healthy diet (fish, tomatoes, and avocado)!  Apparently eating any kind of fish may help boost your brain health!  So use your favorite kind of fish in this recipe.

Baked Flounder with Avocado-Mango Salsa


    For the fish
  • 2 flounder filets, or other white fish
  • Salt, pepper, and garlic powder
  • 1/2 lime, juiced
  • For the avocado-mango salsa
  • 1 cup grape tomatoes, sliced
  • 1/2 avocado, chopped
  • 1/4 cup red onion, chopped
  • 1/2 mango, chopped
  • 1/2 lime, juiced
  • Salt and pepper, to taste
  • 1 sprig of pineapple sage, cut into slivers


  1. Preheat oven to 350º. Prepare two pieces of foil, one for each filet, with non-stick cooking spray and place on a baking sheet.
  2. Place the flounder filets on each piece of foil. Season with salt, pepper, and a little garlic powder. Then, drizzle lime juice over fish.
  3. Bake for 10-12 minutes or until completely cooked through.
  4. While fish is cooking, prepare the salsa.
  5. Mix grape tomatoes, avocado, onion, and mango together in a small bowl.
  6. Drizzle lime juice over salsa. Stir to combine.
  7. Season with salt and pepper, then serve over fish.
  8. Top with pineapple sage and enjoy!
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Making simple changes today can prevent problems in the future.  It’s not too late to improve your lifestyle to keep your brain and your heart healthy. For more information about brain and health awareness, and to read more about the information provided in this post, visit and

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  • Reply Michelle Bowers March 1, 2017 at 5:49 PM

    Confused if you are supposed to make the flounder in the foil as a foil pocket/pounch or just on top of the foil. I assume as a pocket/pouch because we used 2 pieces of foil? Just wondering!

    • Reply Jessica March 1, 2017 at 7:50 PM

      Sorry! I should have elaborated on that! Yes. Make a pouch for each fish filet. Enjoy! 🙂

      • Reply Michelle Bowers March 3, 2017 at 1:00 PM

        thanks! it was very good…used a little orange juice instead of lime on the fish. will make again!

        • Reply Jessica March 3, 2017 at 7:38 PM

          Oh, I’m so glad to hear that! I’m sure the orange juice gave it a really nice, bright, citrus flavor! I might have to try that myself next time. Thanks for your feedback! Again, I’m glad you enjoyed this recipe!

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