Braised Flounder in Sautéed Veggie Tomato Sauce

As we move into the summer months, it’s always nice to have some lighter and healthier, yet filling and tasty, recipes in our repertoire (to balance out all the BBQs!).  This fish recipe also works very well for the Nine Days. 

While cooking time is a bit lengthy, the ingredient list is not complicated, nor is recipe prep.  Using a gorgeous array of vegetables and a light and delicate fish, this recipe is perfect for any weekday dinner, or as a lovely appetizer for your Shabbos seuda.   

Please read the entire recipe through before preparing the dish.  Thanks to a friend of mine for the inspiration for this dish. 

Braised Flounder in Sautéed Veggie Tomato Sauce

In a large and deep non-stick skillet, heat some olive oil over medium heat.  To the heated oil, add 1 large onion, roughly chopped.  Sauté the onion for about 5 minutes.

To the skillet, add:

1 large red pepper and 1 large green pepper, seeded and roughly chopped

3 carrots, peeled and sliced into rounds (reminder: I use the carrots from the 1lb. bag, which are smaller than the carrots that are sold loose).  You don’t want the carrot rounds to be too thin, or the carrots will fall apart during cooking.

3 frozen basil cubes, 2 frozen garlic cubes and 2 frozen parsley cubes.

Season the vegetables with black pepper to taste. 

Sauté over medium heat for about 20-25 minutes, stirring occasionally to prevent sticking.  If necessary, add some more olive oil to the pan.

Add in one box (6 oz) white mushrooms, cleaned and quartered.

Sauté for 10 more minutes. 

The vegetables should be beautifully sautéed and very fragrant.  You are now ready to add the fish to the skillet.

Over the vegetables, layer 10-12 boneless, skinless flounder fillets. SEE NOTE BELOW REGARDING THE FISH FILLETS. 

Over the fish, into the skillet, add: 1 can (28oz) crushed tomatoes.  The pan will now be very full. 

Sprinkle the entire dish with sea salt, add a generous pinch oregano and a couple of pinches of thyme.  Add in 1 Tbsp. tarragon vinegar (if you don’t have this flavor, any wine vinegar will also do) and 2 Tbsp. honey

Cover the pan, either tented with foil, or the skillet lid, if your skillet comes with a lid.

Simmer the fish on medium-low for about 30-40 minutes.

NOTE: I use the frozen Dagim brand “Premium Flounder Fillet”, which comes in a 14oz/397g package.  This recipe uses TWO packages of this fish – so 28oz/800g total.  If you are using fresh fish, order the fish according to weight. 

Serve the fish hot with a heaping serving of the vegetables, over mashed potatoes or brown rice (to keep it healthy – which is what I would do!), or alongside a nice green salad and crusty (whole wheat) bread. 

Happy cooking, b’tay’avon and enjoy!


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