Flounder Poached In Fresh Tomato Sauce
A delicate poached flounder in a vibrant fresh tomato sauce, accented with lemon, basil, and garlic—perfect for a light, flavorful, Mediterranean-inspired meal.
Ingredients
Instructions
- Cook the chopped onion and minced garlic in olive oil over medium heat until soft.
- Add white wine, dried basil, and a pinch of marjoram; simmer until most of the liquid evaporates.
- Add chopped, skinned, and seeded tomatoes; simmer for 3 minutes.
- Place the flounder fillets into the simmering sauce, cover, and cook gently for 2 minutes until the fish is just firm.
- Remove the fish from the sauce, then add lemon juice, salt, and pepper to the sauce.
- Pour the sauce over the fish and serve.
Tips & Substitutions
For a richer flavor, consider adding a splash of homemade vegetable stock to the sauce alongside the wine. If you don't have fresh tomatoes, canned tomatoes can work in a pinch, just drain them beforehand. Adjust the herbs to your taste; fresh basil can replace dried for a more vibrant flavor. Pair this dish with a side of Gazpacho Salad for a refreshing complement.
Serving Suggestions
Serve the flounder poached in fresh tomato sauce with a sprinkle of fresh basil on top. This dish pairs wonderfully with a side of lentils with spinach for a wholesome meal. A light salad, such as Mushroom Cress Salad, can also provide a refreshing contrast to the richness of the sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the flounder in the sauce over low heat on the stovetop, being careful not to overcook the fish as it can become tough.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Poached In Fresh Tomato Sauce contains roughly 330 calories, with 13g protein, 65g carbohydrates, and 5g fat. It is an excellent source of vitamin C (79% of the Daily Value), calcium (32% of the Daily Value), and iron (30% of the Daily Value), and a good source of potassium and dietary fiber. Note that it is relatively high in sodium, at 563mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can substitute flounder with other mild white fish like sole, cod, or tilapia. Just ensure the cooking time is adjusted based on the thickness of the fillets to avoid overcooking.
How can I make this dish spicier?
To add some heat, consider including red pepper flakes or a dash of hot sauce to the tomato sauce. You can also serve with a slice of crusty bread to balance the spice.
Is this recipe suitable for meal prep?
Yes, this dish can be prepped in advance. However, for best results, cook the fish fresh just before serving. You can prepare the sauce ahead of time and store it separately for quick reheating.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).