Flounder With Chunky Tomato Sauce
A flavorful and quick fish dish featuring flounder topped with a spicy chunky tomato sauce, perfect for seafood lovers seeking a zesty, satisfying meal.
Ingredients
Instructions
- Combine all ingredients except fish in a large skillet.
- Cook the tomato mixture over high heat, stirring constantly, for 5 to 7 minutes until the sauce thickens.
- Reduce heat to low.
- Add fillets of flounder to the skillet.
- Spoon some sauce on top of each fillet.
- Cook for 10 to 12 minutes longer, or until the fish flakes easily when tested with a fork.
Tips & Substitutions
For a spicier sauce, increase the amount of Tabasco or add some diced jalapeños. You can substitute the flounder with other white fish like tilapia or cod. If you're short on time, use canned diced tomatoes instead of whole tomatoes for quicker preparation. Fresh herbs like basil or parsley can enhance the flavor of the sauce. This dish pairs beautifully with the Quick Hot Open Face Tuna Sandwich.
Serving Suggestions
Serve the flounder with a side of steamed vegetables or over fluffy rice to soak up the chunky tomato sauce. A fresh green salad or garlic bread can complement the meal well. For a complete seafood experience, consider serving alongside the Grilled Catfish With Salsa for a delightful variety of flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the flounder in a skillet over low heat until heated through, adding a splash of water or broth to maintain moisture. Avoid microwaving, as it may dry out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder With Chunky Tomato Sauce contains roughly 64 calories, with 2g protein, 11g carbohydrates, and 2g fat. It is an excellent source of vitamin C (63% of the Daily Value), and a good source of vitamin A.
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 fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes if you prefer. You'll need about 2 pounds of ripe tomatoes. Blanch them to remove the skins, then chop and cook them down until they form a sauce. This can take longer, but the fresh flavor is worth it.
What can I serve with this dish?
This flounder dish pairs well with a light salad, steamed vegetables, or a side of quinoa or couscous. For a heartier meal, consider serving it with roasted potatoes or a slice of crusty bread to soak up the sauce.
Can I prepare the sauce ahead of time?
Absolutely! You can prepare the tomato sauce in advance and store it in the refrigerator for up to 3 days. Just reheat it gently before adding the flounder. This not only saves you time but also allows the flavors to meld even more.
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).