Flounder Poached in Fennel-Tomato Sauce

Name: Flounder Poached in Fennel-Tomato Sauce
Prep time: 35 min
Cook time: 35 min
Total time: 35 min
Yield: 4
Cuisine: Global
Ingredients: 1 small fennel bulb, thinly sliced, plus fennel fronds for garnish; 1 teaspoons fennel seeds; 454 grams skinless flounder fillet; 4 servings Coarsely chopped fresh tarragon; 4 servings Kosher salt, freshly ground pepper; 355 milliliters store-bought marinara sauce, preferably with no sugar added; 1 Tbsp olive oil; 0 teaspoons crushed red pepper flakes

Need a gluten free, dairy free, and primal main course? Flounder Poached in Fennel-Tomato Sauce could be a super recipe to try. This recipe serves 4. One portion of this dish contains about 16g of protein, 6g of fat, and a total of 155 calories. A mixture of tarragon, pepper flakes, kosher salt, and a handful of other ingredients are all it takes to make this recipe so scrumptious. To use up the kosher salt you could follow this main course with the Low Fat Crumbs Cake (Kosher-Dairy) as a dessert.

Instructions

Coarsely grind fennel seeds and red pepperflakes in a spice mill or with a mortar andpestle. Alternatively, place in a resealablefreezer bag. Crush with a rolling pin or largeskillet. Set aside.

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Fennel Seeds

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Rolling Pin

Mortar And Pestle

Heat oil in a large skillet over medium-lowheat.

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Cooking Oil

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Frying Pan

Add sliced fennel, season with salt andpepper, and cook, stirring often, until soft,10-12 minutes.

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Fennel

Salt

Add spices and cook, stirringoften, until spices are beginning to darken,about 1 minute.

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Spices

Add marinara sauce and 1/2 cup water toskillet; bring to a simmer and cook to meldflavors, about 5 minutes. Season with saltand pepper.

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Marinara Sauce

Pepper

Water

Season fish with salt and pepper andfold fillets in thirds or in half to form packets.

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Salt And Pepper

Fish

Place fillets in sauce. Cover skillet andreduce heat to medium-low. Cook until fishis opaque and beginning to flake, 12-15minutes.

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Sauce

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Frying Pan

Divide fennel-tomato sauce and fishamong shallow bowls.

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Tomato Sauce

Fennel

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Bowl

Sprinkle tarragon andfennel fronds over.

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Tarragon

Per serving: 190 calories, 5 g fat, 2 g fiber

Bon Appétit

Equipment

Ingredients

Servings:

1small

fennel bulb, thinly sliced, plus fennel fronds for garnish 1teaspoons

fennel seeds 454grams

skinless flounder fillet 4servings

Coarsely chopped fresh tarragon 4servings

Kosher salt, freshly ground pepper 355milliliters

store-bought marinara sauce, preferably with no sugar added 1Tbsp

olive oil 0teaspoons

crushed red pepper flakes

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Menage a Trois Limelight Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 11 dollars per bottle.