Flounder Poached in Fennel-Tomato Sauce
- Preparing Time: -
- Total Time: -
- Served Person: Makes 4 servings
- 1 tablespoon olive oil
- 1/8 teaspoon crushed red pepper flakes
- kosher salt, freshly ground pepper
- 3/4 teaspoon fennel seeds
- 1 small fennel bulb, thinly sliced, plus fennel fronds for garnish
- 1 1/2 cups store-bought marinara sauce, preferably with no sugar added
- 4 4-ounce pieces skinless flounder fillet
- coarsely chopped fresh tarragon
- a spice mill (optional)
Preparation Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside. Heat oil in a large skillet over medium-low heat. Add sliced fennel, season with salt and pepper, and cook, stirring often, until soft, 10-12 minutes. Add spices and cook, stirring often, until spices are beginning to darken, about 1 minute. Add marinara sauce and 1/2 cup water to skillet; bring to a simmer and cook to meld flavors, about 5 minutes. Season with salt and pepper. Season fish with salt and pepper and fold fillets in thirds or in half to form packets. Place fillets in sauce. Cover skillet and reduce heat to medium-low. Cook until fish is opaque and beginning to flake, 12-15 minutes. Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over. Per serving: 190 calories, 5 g fat, 2 g fiber Nutritional analysis provided by Bon Appétit
Preparation Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside. Heat oil in a large skillet over medium-low heat. Add sliced fennel, season with salt and pepper, and cook, stirring often, until soft, 10-12 minutes. Add spices and cook, stirring often, until spices are beginning to darken, about 1 minute. Add marinara sauce and 1/2 cup water to skillet; bring to a simmer and cook to meld flavors, about 5 minutes. Season with salt and pepper. Season fish with salt and pepper and fold fillets in thirds or in half to form packets. Place fillets in sauce. Cover skillet and reduce heat to medium-low. Cook until fish is opaque and beginning to flake, 12-15 minutes. Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over. Per serving: 190 calories, 5 g fat, 2 g fiber Nutritional analysis provided by Bon Appétit
