Enchilado de platija

This recipe features flounder poached in a tomato-lime broth. Enchilado, a beloved Cuban seafood stew, has a robust sofrito base infused with garlic, onion, and bell pepper, accented with fresh tomatoes.

Recipe by Lourdes Castro, MS, RD for Food + Planet
(Serves 4)

Prep time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes

Ingredients

Sauce

• 3 tablespoons olive oil
• 3 cloves garlic, chopped
• 1 medium onion, sliced
• 1 medium red bell pepper, chopped
• 1 1/2 cups tomatoes (about 2 medium tomatoes), cored and chopped
• Pinch of saffron threads (or 1/2 teaspoon turmeric)
• 1/2 cup dry white wine (or 1/4 cup white wine vinegar plus 1/4 cup water)
• 2 limes, juiced (about 1/4 cup juice total)
• 1/4 cup chopped fresh cilantro
• Kosher salt and black pepper, to taste

Fish

• 1 pound (four 4-ounce fillets) fresh flounder (or sole)
• Kosher salt and black pepper, to taste

Garnish

• 1 medium avocado, sliced
• 1 lime, sliced into wedges
• 4 cilantro sprigs
• 2 tablespoons corn nuts, crushed (optional)

Preparation

1. Prepare the sauce by heating the olive oil in a large saucepan over medium heat. Add the garlic, and cook until it turns golden brown, about 2 minutes. Add the onion and red bell pepper and sauté until the vegetables are limp and translucent, about 4 minutes. Season with salt and pepper as desired.
2. Add the chopped tomatoes, saffron (or turmeric), wine (or vinegar and water), lime juice, and chopped cilantro to the pan, and stir well. Bring the sauce to a simmer, and cook, uncovered, for 10 minutes. Taste the sauce and adjust the seasonings with salt and pepper if needed.
3. Season the fish fillets with salt and pepper, then slide them into the simmering sauce, making sure to submerge them under the liquid as much as possible. Cook for 5 minutes. If the fish is not fully submerged, carefully turn it over after 5 minutes and cook for another 3 minutes on the other side.
4. For each portion, serve a spoonful of the sauce into a shallow bowl, and place a fillet over it. Top with a drizzle of additional sauce, avocado slices, lime wedge, sprig of cilantro, and a sprinkling of corn nuts, if using. If desired, serve with additional hot sauce. 

Note: While traditionally made with a variety of shellfish, this enchilado rendition showcases sustainable Alaska flounder (you can also use sole), allowing the delicate flavors of this fish to shine amidst the brightness of lime juice and the creaminess of fresh avocado. Whether seeking a comforting weeknight meal or aiming to impress dinner guests, this recipe promises both ease and culinary delight!

Nutritional information (per serving): 295 calories, 18 g fat, 3 g sat fat, 346 mg sodium, 51 mg cholesterol, 14 g carbohydrate, 5 g fiber, 5 g total sugar, 16 g protein

Meet the dietitian

Lourdes Castro

Lourdes Castro, MS, RD, is a cookbook author, adjunct professor of nutrition, and director of the NYU Food Lab at New York University. She also leads food and nutrition at Pom Health, a nutrition healthcare company with a mission to bring the joy of food into nutrition care. Find Lourdes on Instagram at @lourdes.castro.rd

Food + Planet is a collective, visionary 501c3 organization aimed at empowering health professionals to be leaders in sustainable food systems.