Tuesday, October 23, 2012

A Fish Story: Foiled Flounder, Oven-Roasted Green Beans and Rosemary Potatoes

Fast fish dinner.  Very simple.  Wrap the fish in foil and put it in the oven.  Roast beans. Microwave and then sau a few potatoes with rosemary. Just for you or you and a friend. Pick up a bottle of white wine and a pint of gelato.  You're set.  Except for the table.  And maybe your friend will do that.

It doesn't have to look like this with my great Good Will green plate.

 This meal is based on frozen, vacuum-packed fish you can keep in your freezer.  (Unthawed in frig overnight or in a bowl of water for 20 minutes or so.)  No stopping at the store on the way home if you bought the green beans and potatoes earlier.  While I shop at a variety of stores, I buy this fish at Whole Foods or a good local grocer.  It's in the fish department in a freezer and it comes with one or two pieces per package--totally clear so that you can see exactly what you're getting.  The two pieces, one pound, of flounder I bought cost somewhere around $8.50.  While that's not dirt-cheap, neither is it unreasonable for healthy food in today's market.  Here's how--in my own chronological order, which might be different than your chronological order!  (Ingredients list at end.)

Pre-heat oven to 425.  Place two racks as close to the middle as possible.

Cut potatoes , place in microwave-safe dish with 1-2 tablespoons of water.  Cover tightly and cook on high power 4 minutes or until tender.  Drain and set aside.  (You'll saute them in a bit.)

Place green beans (1/2-1#) on a baking sheet and toss with the zest of one lemon, 1-2 tablespoons olive oil and about 1/8 teaspoon (pinch) each of kosher salt, fresh ground black pepper, and crushed red pepper.  Bake 15-20 minutes until tender and crispy or to your taste.  Meanwhile....
Cover another baking sheet enough foil to cover the sheet and wrap around the fish.  Brush the foil with a teaspoon of olive oil and place fish on foil.  Drizzle fish with another teaspoon of oil each and sprinkle with paprika, salt, and pepper.  Place sliced lemon on top.
Wrap up the foil tightly; there should be at least a couple of inches of space between fish and foil.  Bake in oven about 10 minutes or until fish is firm, but moist.
Meantime, make a sauce: Whisk together (or use a fork)  1/4 cup plain Greek yogurt plus 1-2 tablespoons Dijon mustard (to taste), 1/8 teaspoon each salt and pepper, and a 1/2 teaspoon milk.  Taste and adjust seasonings.  Add hot sauce if desired. This should be a very bright, intensely flavored sauce as you'll just use a tiny bit for dipping.
Meantime, also heat 2 tablespoons butter, a pinch each of salt and black pepper, and 2 tablespoons fresh, minced rosemary  (1 tablespoon dried, crumbled) in large skillet over medium-high heat.
Add microwaved potatoes and cook until brown, stirring a few times.
Remove fish from the oven, open the package, and admire.

To each plate add beans, potatoes, and fish.  Garnish fish with some chopped chives or green onion tops if you have them.  Eat while hot or at room temperature.  Serve with Dijon-Yogurt sauce.
Solo Cook's Notes:
To re-heat second portion--  don't try and heat the fish.  Eat it cold with sauce.   Do, however, warm the potatoes and vegetables in the microwave for a minute or so.
*  The cooking time for the flounder is approximate.  If you have thicker flounder, or perhaps another variety of fish, it may take less time or more.

Ingredients list (serves 2):  2 large white potatoes (cut into 1-inch pieces), 1/2-1 pound green beans (trimmed), 1 lemon, Kosher salt, Fresh ground pepper, Paprika  Crushed red pepper, Olive oil,  2 flounder filets (about a pound), Dijon mustard, Plain Greek yogurt,  Milk, Butter, Fresh or dried rosemary, Chives or green onion tops (optional.)

Have fun cooking and taking care of yourself,


  1. Looks yummy! I bet my grandsons would eat it too.

  2. Hello! My name is Megan Conway. I work in the Visual Productions department at National Aquarium in Baltimore, MD. I would love to discuss using your top photo of the completed flounder dinner in one of our exhibits. You can reach me through email at mconway@aqua.org.

    I look forward to hearing from you!


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