Flounder and Fennel with Lemon and Oranges

The older I get, the harder it becomes to shed those extra pounds. It seems like the resolve I had to lose weight at the beginning of the year is always thwarted by another dinner party, another restaurant meal, another gift of chocolates or some other temptation that I've been given.

I confess I'm not very good at resisting all these treats, but in an attempt to ameliorate the extra calories that pile on, I cook a meal like this and it helps assuage any guilt. 

But I don't make this meal just because of the lower caloric load. It's also because it just tastes so delicious. The fish was caught locally off New Jersey shores and that helps. The short cooking time and technique also ensures you'll have a flaky and moist piece of fish to serve. It's quick and easy enough to prepare for a weeknight meal, but good enough for company too.

Start by buttering an ovenproof dish and slicing fennel into "matchsticks." Salt and pepper the fennel,  then cover the pan with aluminum foil. Bake for about 10 minutes at 475 degrees F.

Remove from the oven then place the fish on top of the fennel.

Scatter a little butter on top (I used less than 1 T. for two servings), season the fish, and place slices of lemon and orange on top. Squeeze more juice and some white wine over all and bake for 10 minutes.

Sprinkle a little parsley on top, serve with a side of veggies and enjoy a no-guilt meal.

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Flounder and Fennel with Lemon and Oranges

printable recipe here



For Two Servings:



Two pieces of flounder or fluke (about 6 oz. each)

1/2 fennel bulb

1 T. butter

1 clementine or small orange

1 lemon

1/4 cup dry white wine

salt, pepper

minced parsley



Lightly grease an ovenproof pan with a little of the 1 T. butter. You'll use the rest of the butter on the fish later.

Slice the fennel into "matchstick" size pieces. Scatter them in the pan, season with salt and pepper and cover with a piece of aluminum foil. Bake in a 475 degree oven for 10 minutes.

Remove the pan from the oven, and place the fish over the fennel. Season with salt and pepper and squeeze the juice of half a clementine or small orange, and half a lemon over the top. Pour 1/4 cup dry white wine over the fish and dab with the rest of the 1 T. butter.

Cover with the aluminum foil and place back in the oven for 10 minutes, or until fish is cooked through and flaky. It may take less than 10 minutes if your fish pieces are thin, so check after five or six minutes)