Flounder Poached in Fennel-Tomato Sauce
![Flounder Poached in Fennel-Tomato Sauce](https://images.eatthismuch.com/img/45587_elm333_23d185f6-3cbe-404c-9a68-6ed50b06fc02.jpg)
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).
- Makes
- 4 servings
- Prep Time
- 20 minutes
- Cook Time
- 35 minutes
Ingredients
Crushed red pepper flakes
⅛ tsp or 0.04g
Directions
- Thinly slice fennel bulbs, reserving fronds for garnish.
- 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.
- 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.
- 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.
- 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.
- 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% |
Sugars | ||
Sugar | 8g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
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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