Flounder Poached in Fennel-Tomato Sauce

Ingredients

• 1 small fennel bulb thinly sliced for garnish
• 0.8 teaspoon fennel seeds 
• 16 ounce sushi-grade yellowtail flounder skinless
• 4 servings tarragon fresh coarsely chopped
• 4 servings pepper freshly ground
• 1.5 cups tomatoes with no sugar added store-bought
• 1 tablespoon olive oil 
• 0.1 teaspoon pepper red crushed

Equipment

• bowl
• frying pan
• rolling pin
• mortar and pestle

Directions

1. Coarsely grind fennel seeds and red pepperflakes in a spice mill or with a mortar andpestle. Alternatively, place in a resealablefreezer bag. Crush with a rolling pin or largeskillet. Set aside.
2. Heat oil in a large skillet over medium-lowheat.
3. Add sliced fennel, season with salt andpepper, and cook, stirring often, until soft,10-12 minutes.
4. Add spices and cook, stirringoften, until spices are beginning to darken,about 1 minute.
5. Add marinara sauce and 1/2 cup water toskillet; bring to a simmer and cook to meldflavors, about 5 minutes. Season with saltand pepper.
6. Season fish with salt and pepper andfold fillets in thirds or in half to form packets.
7. Place fillets in sauce. Cover skillet andreduce heat to medium-low. Cook until fishis opaque and beginning to flake, 12-15minutes.
8. Divide fennel-tomato sauce and fishamong shallow bowls.
9. Sprinkle tarragon andfennel fronds over.
10. Per serving: 190 calories, 5 g fat, 2 g fiber
11. Bon Appétit