Recipe courtesy of Jill Horner

Tomato and Basil Flounder

Make sure the fish is fresh! If you are buying a whole fish it should be firm to the touch and should come back up if you push on it; the eyes should be clear. Smell before you buy! Fresh fish should not smell fishy or like ammonia.
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  • Level: Intermediate
  • Total: 45 min
  • Prep: 15 min
  • Cook: 30 min
  • Yield: 2 servings
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Olive oil, for sauteing

1/2 onion, chopped

3 cloves garlic, chopped

1 red bell pepper, cut in strips

1 green bell pepper, cut in strips

6 plum tomatoes, diced

1/4 cup water

Salt and freshly ground black pepper

2 tablespoons dry oregano, plus more for seasoning

2 to 3 big leaves fresh basil

12 asparagus stalks

4 (1/4 pound) medium flounder fillets

Garlic powder

Chopped parsley, for garnish


  1. Coat a large saute pan with oil.
  2. Saute, over medium heat, onion and garlic until onions are translucent. Add peppers. Cook approx. 2 minutes. Then add tomatoes and 1/4 cup water. Season with salt and black pepper to taste. Add oregano and basil. Cook for approximately 10 minutes, contents should be juicy. Add asparagus. Cook another 5 minutes.
  3. Rinse fish in cold water. Season with a pinch of salt, black pepper, oregano, and garlic powder. Separate ingredients in saute pan. Push all solid ingredients to one side. Gently lay fish in hot liquid, try not to let fillets overlap. Cover. Cook 5 to 10 minutes depending on thickness of fillets.
  4. When fillets become a milky white, they are done. Garnish with parsley.