Flounder Poached in Fennel-Tomato Sauce

Ingredients

• Salt

  Table

  1 dash or 0.4g

• Fennel seed

  Spices

  ¾ tsp, whole or 2g

• Crushed red pepper flakes

  ⅛ tsp or 0.04g

• Tarragon

  Spices, dried

  1 tbsp, leaves or 2g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Pasta sauce

  Spaghetti/marinara, ready-to-serve

  1 ½ cup or 386g

• Fennel

  Bulb, raw

  1 bulb or 234g

• Flatfish

  Fish, (flounder and sole species), raw

  2 fillet or 326g

Directions

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.

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