Flounder Poached in Fennel-Tomato Sauce

Ingredients for Flounder Poached in Fennel-Tomato Sauce

• 3/4 teaspoons fennel seeds

• 1/8 teaspoons crushed red pepper flakes

• 1 tablespoon olive oil

• 1 small fennel bulb, thinly sliced, plus fennel fronds for garnish

• Kosher salt, freshly ground pepper

• 350ml store-bought marinara sauce, preferably with no sugar added

• 110g pieces skinless flounder fillet

• Coarsely chopped fresh tarragon

• A spice mill (optional)

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 120ml water to skillet; bring to a simmer and cook to meld flavours, 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.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.