Flounder Poached in Fennel-Tomato Sauce
Delicate flounder fillets poached in a fragrant fennel and marinara sauce, enhanced with crushed fennel seeds and red pepper flakes. This elegant dish combines the sweet anise flavor of fennel with rich tomato sauce for a light yet satisfying meal.
Ingredients
- •¾ teaspoon fennel seeds
- •⅛ teaspoon crushed red pepper flakes
- •1 tablespoon olive oil
- •1 bulb fennel bulb
- •to taste kosher salt and pepper
- •1½ cups marinara sauce
- •4 pieces flounder fillet
- •2 tablespoons fresh tarragon
- •1 piece spice mill
Cooking Instructions
- 1.
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.
5 min
- 2.
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.
12 min
- 3.
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.
5 min
- 4.
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.
15 min
- 5.
Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over.
3 min