Baked Fluke with Cherry Tomato & Yellow Pepper Salsa - Eat Well Enjoy Life - Pure Food, Radiant Energy (gluten free)

Baked Fluke with Cherry Tomato & Yellow Pepper Salsa

By August 25, 2012Dinner, Fish, Main Dish, Recipes, Seasonal

Fluke, also known as summer flounder is one of Long Island’s most plentiful fish in July and August.  It tends to be a little more substantial than flounder.  It is simple to prepare and takes only minutes to cook so highly recommend it!  I bought it last week at the Farmers Market and it was so delicious I am going to get it again.

4 servings

Cherry Tomato & Yellow Pepper Salsa

½ lb cherry tomatoes quartered
½ yellow pepper seeded and diced
¼ small red onion diced
¼ cup parsley finely chopped
½ cup basil coarsely chopped
4 Tb red wine vinegar
¼ cup extra virgin olive oil
1 hot chili pepper like Serrano (optional if you like it a little spicy) seeded and minced
Celtic Salt
Fresh ground pepper

Fish Prepartation 

1 lb fluke fillet
2 cloves garlic minced
2 Tb olive oil
Celtic salt
Fresh pepper

  • Preheat oven to 425 degrees
  • Mix all the ingredients for the yellow pepper salsa in a bowl and set aside to marinate
  • Put 2 Tb of olive oil in a broiling pan with sides as the fish tends to give off some liquid when it cooks.  Put the fillets into the pan season with salt & pepper.  Turnover to coat both side with the oil.  Season the other side with salt and pepper.
  • Top with the garlic
  • Bake in a 425 degree oven for about 5 minutes until almost opaque and almost flaky.  Remove from the oven just before the fillets are completely cooked as they will continue to cook even after removed from the oven.
  • Top with a little salsa and pass the rest around for everyone to add more to their plate.

 

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