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Pan-fried Flounder, Roasted Baby Beets with Walnut & Watercress Pesto

 Flounder & Baby Beets:

  • Flounder
  • Olive Oil
  • Flour
  • Salt & Pepper
  • Baby Beets or Larger Fresh Beetroot
Heat oven to 180C. Wash and scrub Beetroot and toss in olive oil and place in baking tray and bake for approximately 45-60 minutes, depending on size.
While this is cooking prepare the Pesto (see below). Then prepare the flounder. Wash the flounder carefully, especially around the neck area. Coat the flounder in flour taking care to press the flour into the skin. Add a generous amount of olive oil to a fry pan and heat to a medium to high heat (this stops the skin from sticking). Place the flounder in the hot oil and cook for 2-5 minutes, depending on thickness of flesh. Check if this side is done by piercing the flesh to the bone with a sharp knife. If the flesh is white and the bone is NOT red then this side is done. Turn over the flounder and repeat the process for the other side.


  • 1/3 cup (75 mL) Olive Oil
  • 1/2 cup Walnuts, toasted
  • 1 clove Garlic, chopped
  • 2 tsp Horseradish
  • 2 cups Watercress, picked and washed (see bags in supermarkets)
  • 1/2 cup fresh flat-leaf parsley
  • Lemon Juice
  • 1/4 tsp Salt
  • 1/4 tsp Black Pepper

In a food processor process the walnuts and garlic until ground then add the parsley, watercress, seasoning, lemon juice, horseradish and process again. Slowly add the oil into the mixture until it is smooth. 

Serve Flounders with Baby Beets and Pesto.