Chris and Erica

As we head into 2016, families are looking for ways to spend more time together in a healthy way. Chef Chris Rains, Executive Chef and co-owner of The Chef and I, LLC in Nashville, TN, has a great recipe for any family that likes fresh fish and wants to dive into a healthy dinner option.   We are so honored to share one of our recipes with Unconditionally Her readers, and to help YOU eat healthy!

 This is one you can really get the family involved with! Give everyone a job and a healthy meal will be ready for the dinner table that is delicious and so good for the body and soul!


 Fresh herb crusted flounder with vegetable succotash

 This recipe feeds four; adjust as needed!


What you’ll need:


For the fish:

Four pieces of flounder (get it at seafood counter)

Fresh Oregeno 2 oz.

Fresh Thyme 2 oz.

Fresh Basil 2 oz.

1 lemon

2 oz. olive oil

Salt and Pepper


For the vegetables:

Butternut squash – 1 cup

fresh green beans 2 cups

cremini mushrooms 2 cups

 onions ½ cup


For the Lemon Caper Tzatziki Sauce

1 cup of plain yogurt

quarter cup of minced cucumber

juice from one lemon

capers – 1 oz.

salt and pepper to taste



Fish: heavily season the fish with fresh herbs and the zest from one lemon and salt and pepper.

Heat the 2 oz. of olive oil in a medium sauté pan

When the oil slowly add pieces of fish to the pan

Cook for five minutes on medium-high until golden brown and flip

Cook for two more minute and turn off the heat, let sit for just a minute



Prepare all vegetables in to half inch cubes

Toss in 1 oz. olive oil, salt and pepper

Roast in 375 degree oven on a baking sheet for 20 minutes. Spray or grease down the sheet


Tzatziki sauce

Combine all ingredients in mixing bowl,

Serve on the side


If you need any help or have questions, Chef Chris Rains is available specifically to readers of Unconditionally Her and has offered his expertise. Simply email him at and he will respond in a timely manner!

For more fun recipes and other great menus, visit – and if you are in the Nashville area, call 615.730.8496 to reserve a spot at the show kitchen to eat dinner or brunch at The Chef and I restaurant, an interactive culinary experience. Cooking whole, local, fresh foods is what Chef Rains and his culinary staff focus on. We hope you will enjoy this recipe and please let us know if you try it! We’d love to hear how it went!

And remember, life is short. It might as well be delicious!


Erica Rains, CEO, The Chef and I – Nashville