Flounder & Spring Veggies with Prudence Sloane - WFSB 3 Connecticut

Flounder & Spring Veggies with Prudence Sloane

Flounder with Watercress Salsa over
Sautéed Spring Vegetables and Lemon Parsley Potatoes

with Prudence Sloane



  • 4 flounder fillets about 4-6 ounces each
  • Lemon Parsley Mashed Potatoes
  • 2 lbs Yukon Gold or all purpose potatoes
  • 1 tablespoon salt
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • ¼ cup of chopped parsley
  • 1/8 teaspoon white pepper


Peel and cut the potatoes into 1 ½" chunks. Cover with cold water and stir in the salt. Bring to a boil. Let simmer for 10-15 minutes or until very tender and easily pierced with a fork. Save ½ cup of the cooking water. Drain the potatoes and return to the pot. Add the olive oil, lemon juice, parsley and white pepper. Mash adding some of the cooking liquid only if necessary.

Sautéed Shredded Spring Vegetables


  • 4 thick stalks (use more if thin) asparagus
  • 1 medium carrot
  • ½ medium zucchini
  • 2 teaspoon extra virgin olive oil
  • salt to taste



Snap off the tough end of the asparagus stalk.  Slice 1/8th of an inch thick into rounds. Shred the carrots and zucchini in a food processor or large grater. In a medium sauté pan over medium heat sauté the asparagus in the olive oil for 1 minute. Add the carrots and sauté for an additional minute. Add the zucchini and sauté for a minute more. Season with salt to taste.


Watercress Lemon Salsa



  • 1 packed watercress, large stems removed
  • 1 ½ tablespoons capers
  • zest of 1 lemon
  • 2 tablespoon or more fresh lemon juice
  • 2 tablespoons extra virgin olive oil



Place all the ingredients in a food processor and process until finely chopped. The salsa should be bright and lemony.

Preheat the oven to 375

Brush a little olive oil on a baking tray. Make four flattened mounds of mashed potatoes equally spaced apart. Divide the vegetables in fourths and place on top of the mashed potatoes. Lightly salt the flounder fillet and put on top of the vegetables. Brush with a little olive oil. Bake for 8-10 minutes in the center of the oven or until the fish has just turned opaque. Do not over bake. Remember it will continue to cook as it is sitting on hot potatoes and vegetables. With a spatula remove to a serving plate and top each serving with a tablespoon of the salsa.

Do Ahead note: Can be made ahead without the fish up to a day ahead. Reheat the already formed potatoes and vegetables in a 350-degree oven for 5-10 or until hot throughout. Top with the fish and bake at 375 degrees until the fish is cooked.