flounder stew

Flounder Stew

3.38 from 8 votes
Pin Recipe
Prep Time 5 minutes
Cook Time 17 minutes
Total Time 22 minutes
Course Dinner
Cuisine South African
Servings 6 servings
Calories 75 kcal


  • 1 cup onion coarsley chopped
  • 1 cup celery sliced in 1.2cm (½inch) pieces
  • 1 cup carrots sliced in 1.2cm (½inch) pieces
  • 2 medium potatoes pared and diced
  • ¼ cup water
  • 1 can tomatoes
  • 454 grams flounder fillets cut into bite-size salt pieces
  • 1 tsp salt
  • ½ tsp thyme
  • 1 tbsp parsley flakes
  • dash of pepper


  • Combine onion, celery, carrots, potatoes, and water in a large casserole.
  • Cook, covered, for 8-10 minutes, or until vegetables are tender.
  • Add remaining ingredients.
  • Cook, covered, for another 6-7 minutes, or until fish flakes easily with a fork.


Calories: 75kcalCarbohydrates: 5gProtein: 10gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.4gTrans Fat: 0.01gCholesterol: 34mgSodium: 479mgPotassium: 277mgFiber: 1gSugar: 2gVitamin A: 3730IUVitamin C: 5mgCalcium: 38mgIron: 0.4mg
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