Flounder Poached in Fennel-Tomato Sauce
Recipe Type:
Standard
Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins
| Recipe Yield | 17.65 oz |
| Number of Servings | 4 |
| Serving Size | 4.41 oz |
Ingredients
17.65 oz
Flounder Fillets
7.06 oz
fennel bulb
14.12 oz
Tomatoes
3.53 oz
onion
2 cloves
garlic
2 tbsp
olive oil
1 tsp
salt
1 tsp
black pepper
0.71 oz
fresh parsley
Directions
Step 1
Heat olive oil in a large skillet over medium heat.
Step 2
Add the onion and garlic to the skillet and sauté until softened.
Step 3
Add the fennel and tomatoes to the skillet and cook for 10 minutes, until the fennel is tender.
Step 4
Season the flounder fillets with salt and pepper, then add them to the skillet. Simmer for 5 minutes, or until the fish is cooked through.
Step 5
Garnish with fresh parsley and serve hot.
Nutrition Facts
Fat:
7 g
(63
kcal)
Protein:
15 g
(60
kcal)
Carbohydrates:
10 g
(40
kcal)
| Calories | 6.615 kcal | 0.33% |
| Vitamin A | 0.441 IU | 0.05% |
| Monounsaturated Fat | 0.1764 g | 0% |
| Saturated Fat | 0.0441 g | 0.04% |
| Fat | 0.3087 g | 0.22% |
| Carbohydrates | 0.441 g | 0.09% |
| Sodium | 22.05 mg | 4.41% |
| Fibers | 0.1764 g | 0.46% |
| Sugars | 0.2205 g | 0% |
| Protein | 0.6615 g | 0.78% |
| Vitamin C | 1.323 mg | 1.47% |
| Calcium | 0.2646 mg | 0.05% |
| Iron | 0.441 mg | 0.09% |
| Potassium | 26.46 mg | 5.29% |
| Alcohol | 0 g | 0% |
| Cholesterol | 1.764 mg | 0% |
| Lactose | 0 g | 0% |
| Vitamin B6 | 0 mg | 0% |
| Vitamin B12 | 0.0441 mcg | 1.84% |
| Vitamin E | 0.0882 mg | 0.59% |
| Zinc | 0.0441 mg | 0.01% |
| Selenium | 0.6615 mcg | 0.13% |
| Vitamin D | 0 mcg | 0% |
Recipe Attributes
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