Flatfish (Flounder) w/ Tomato, Wine & Basil

INGREDIENTS

• 1 plate sized Flatfish (we used Flounder), gilled, gutted and scaled
• 150g Plain Flour
• Flaky Sea Salt
• Freshly Cracked Pepper
• 60ml Oil, for frying
• 120g Butter
• 200g Cherry Tomatoes
• 1 head of Broccoli, cut into florets
• 6 cloves of Garlic, chopped
• 2 Tbsp Baby Capers
• 200ml White Wine
• 1 Lemon
• 60g fresh Basil Leaves

METHOD

To cook the fish:

• Preheat the oven to 180 degrees Celsius fan bake.
• Trim off the fins and tail of the flatfish using kitchen scissors, and pat it dry with a paper towel.
• Season the flour with the salt and pepper and place onto a flat plate.
• Dredge the fish in the seasoned flour.
• Heat a large oven proof fry pan on a medium high heat (make sure the pan is large enough to fit the whole fish).
• Add half the oil and a third of the butter, let the butter foam up, and once it stops foaming add the fish head side down.
• Cook for 2 – 3 minutes, until golden, then carefully turn over and place into the pre-heated oven for approximately 6 minutes.
• Once cooked, remove from the oven, turn back over and allow to rest.

 To make the sauce:

• While the fish is cooking, heat a medium-sized saucepan to a medium-high heat.
• Add the cherry tomatoes to the pan and char the skins.
• Heat a griddle plate, fry pan or BBQ to a high heat, season the brocolli and char it until cooked.
• While your brocolli is cooking, add the remaining oil and a third of the butter to the pan with the cherry tomatoes, then add the chopped garlic and baby capers, and fry for about a minute.
• Add the white wine to the pan, bring to the boil and reduce slightly. Remove from the heat and add the remaining butter, stir into the sauce.
• Squeeze in the juice of half a lemon and tear up the basil leaves and add to the sauce.

To assemble:

• Place the cooked flounder onto a serving dish (or serve in the pan)
• Pour over the tomato and basil sauce.
• Garnish with lemon wedges, and serve with the grilled broccoli.