Flounder Poached in Fennel-Tomato Sauce

Flounder Poached in Fennel-Tomato Sauce
Fat 38% Carbs 31% Protein 32%
Percent Calories

1 serving of flounder poached in fennel-tomato sauce contains 155 Calories. The macronutrient breakdown is 31% carbs, 38% fat, and 32% protein. This is a good source of protein (22% of your Daily Value), potassium (15% of your Daily Value), and vitamin b12 (38% of your Daily Value).

4 servings
Prep Time
20 minutes
Cook Time
35 minutes



  1. Thinly slice fennel bulbs, reserving fronds for garnish.
  2. 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.
  3. 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.
  4. Add pasta 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. 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.
  6. Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over.

Nutrition Facts

For 1 serving of flounder poached in fennel-tomato sauce (241g)

Nutrient Value %DV
Calories 155
Fats 7g 8%
Saturated fats 1g 5%
Trans fats 0g
Cholesterol 39mg 13%
Sodium 715mg 31%
Carbs 12g 4%
Net carbs 8g
Fiber 4g 13%
Sugar 8g
Protein 12g
Calcium 81mg 8%
Iron 2mg 20%
Potassium 700mg 15%
Vitamin D 2μg 15%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 714μg
Caffeine 0mg
Choline 74mg 13%
Copper 0.1mg 16%
Fluoride 21μg
Folate (B9) 34μg 8%
Lycopene 12206μg
Magnesium 45mg 11%
Manganese 0.3mg 13%
Niacin 5mg 32%
Pantothenic acid 0.4mg 7%
Phosphorus 271mg 39%
Retinol 8μg
Riboflavin (B2) 0.1mg 7%
Selenium 23μg 43%
Theobromine 0mg
Thiamine 0mg 4%
Vitamin A IU 1236IU
Vitamin A 69μg 8%
Vitamin B12 1μg 38%
Vitamin B6 0.3mg 20%
Vitamin C 9mg 10%
Vitamin D IU 92IU
Vitamin D2 0μg
Vitamin D3 2μg
Vitamin E 4mg 24%
Vitamin K 52μg 44%
Zinc 1mg 6%
Sugar 8g
Sucrose 1g
Glucose 2g
Fructose 2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Saturated fats 1g 5%
Monounsaturated fats 3g
Polyunsaturated fats 1g
Trans fats 0g
Fatty Acids
Total omega 3 0.3g
Total omega 6 0.5g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.1g
Eicosapentaenoic Acid (EPA) 0.1g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 2g
Glycine 1g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.4g
Phenylalanine 0.4g
Proline 0.4g
Serine 0.5g
Threonine 0.5g
Tryptophan 0.1g
Tyrosine 0.4g
Valine 1g

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