⏱ 55 min total

Flounder Poached in Fennel-Tomato Sauce

Name: Flounder Poached in Fennel-Tomato Sauce
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 1 serving
Ingredients: ¼ dash Salt; ³⁄₁₆ tsp, whole Fennel seed; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ tbsp, leaves Tarragon; ¼ tbsp Olive oil; ⅜ cup Marinara sauce; ¼ bulb Fennel bulb; ½ fillet Flatfish

Per 1 serving · 241 g · 8 ingredients

Calories

155

8%
of a 2,000 cal day

Protein
12g
32% of calories
Carbs
12g
31% of calories
Fat
6.5g
38% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Flounder Poached in Fennel-Tomato Sauce (241 g) has 155 calories, with 12 g of protein, 12 g of carbohydrates and 6.5 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (25% DV), Vitamin E (24% DV) and Vitamin K (44% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g

64cal

low energy density

Protein per 100 cal

7.9g

Net carbs

carbs minus fiber

Fiber

3.7g

7.6 g sugar

High in

20%+ of the daily value

Protein25%
Vitamin E24%
Vitamin K44%
Niacin32%
Vitamin B620%
Vitamin B1238%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin C10%
Vitamin D15%
Choline13%
Potassium15%
Magnesium11%

Watch

20%+ of the daily value

Sodium31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 35 min

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.

Vitamins & minerals

Amounts for 1 serving (241 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	69 μg	8%
Vitamin C	9 mg	10%
Vitamin D	2 μg	15%
Vitamin E	4 mg	24%
Vitamin K	52 μg	44%
Thiamine	0 mg	4%
Riboflavin (B2)	0.1 mg	7%
Niacin	5 mg	32%
Vitamin B6	0.3 mg	20%
Folate (B9)	34 μg	8%
Vitamin B12	1 μg	38%
Pantothenic acid	0.4 mg	7%
Choline	74 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	81 mg	8%
Iron	2 mg	20%
Potassium	700 mg	15%
Magnesium	45 mg	11%
Phosphorus	271 mg	39%
Zinc	1 mg	6%
Copper	0.1 mg	16%
Manganese	0.3 mg	13%
Selenium	23 μg	43%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	714 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	21 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	12,206 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	8 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.3 g	—
Total omega 6	0.5 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 155 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

29min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Flounder Poached in Fennel-Tomato Sauce?

One serving of Flounder Poached in Fennel-Tomato Sauce (1 serving) has 155 calories, which works out to 64 calories per 100 g. That is about 7.8% of a 2,000-calorie day.

Is Flounder Poached in Fennel-Tomato Sauce high in protein?

Yes. It has 12 g of protein per serving, and 32% of its calories come from protein (7.9 g of protein per 100 calories).

Is Flounder Poached in Fennel-Tomato Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Flounder Poached in Fennel-Tomato Sauce?

715 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Flounder Poached in Fennel-Tomato Sauce?

7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (241 g)

Calories155

% Daily Value*

Total fat 6.5g	8%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 39mg	13%
Sodium 715mg	31%
Total carbohydrate 12g	4%
Dietary fiber 3.7g	13%
Total sugars 7.6g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all