Fish has never been one of my favorite foods, so when we decided to eat healthier, I picked up some flounder at the market. I scoured through my church cookbooks (that’s where you’ll find the best recipes because no one wants to put their name on something that’s not tasty) and came across this dish. At that time, I had never had flounder or fennel, so I thought “what the heck” may as well try a few new things. I couldn’t have been happier because this dish was divine (that’s ALOT coming from someone who doesn’t really like fish). So a special thanks goes out to Roxie K., for sharing this recipe!
Flounder with Fennel
Course: Main Dish – Seafood or Fish4
servingsIngredients
The Sauce
2 Tablespoons olive oil
1 medium onion, chopped
1 cup finely chopped fennel bulb
1 clove garlic, thinly sliced
15 oz diced tomatoes, undrained
¼ cup dry white wine
2 Tablespoons capers
¼ teaspoon salt
1/8 teaspoon black pepper
The fish
½ cup fine dried bread crumbs
3 Tablespoons butter, softened
¼ teaspoon salt
1/8 teaspoon pepper
2 Tablespoons dry white wine
4-6 oz pieces flounder fillets
Directions
- Preheat oven to 425 degrees
- To make the sauce
- Saute onion and fennel in the olive oil until golden (approx 8 minutes).
- Add garlic and sauté 30 seconds.
- Add tomatoes and ¼ cup wine and simmer for 5 minutes.
- Stir in capers, salt & pepper then transfer to a 2 quart baking dish.
- To prepare the flounder
- Stir together the bread crumbs, butter, salt and pepper with a fork until combined.
- Season the flounder with salt & pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce.
- Gently press bread crumb mixture onto the flounder.
- Drizzle 2 Tablespoons wine around the fish (not over the fish) and bake for 20-25 minutes.
Notes
- NOTE: This recipe works well with Sole fillets too.
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