Herbed Flounder with Sweet Potato Hash

Ingredients:

For the hash:

500g Sweet Potatoes, washed
1 medium White Onion, peeled and diced
3 Tbsp Palm Oil
½ tsp Fennel Seeds
2 Tbsp Capers
Lemon wedges, to serve

For the fish:

4 medium Flounder, gutted and cleaned
½ cup Flour
½ cup Herbs (such as flat-leaf parsley, sage, chervil, dill, thyme), very finely chopped
Zest 1 Lemon
Sea Salt
3 Tbsp Palm Oil

Directions:

For the hash, cook the sweet potatoes in gently boiling water until tender. Drain and allow to dry in their own steam. Lightly crush the potatoes and set aside.

Pan-fry the onion in 2 tbsp of palm oil over medium heat until soft, then mix in the seeds and capers. Season to taste. Add the remaining palm oil to the pan then the potatoes. Cook until potatoes start to turn golden. Remove from heat and adjust seasoning.

To prepare the flounder, pat the fish dry with kitchen paper. Mix the flour with the herbs and lemon zest, then season well with sea salt and freshly ground black pepper. Dust the flounder on both sides with the flour mix. Either cook in batches in one large frying pan or heat two large frying pans to a medium temperature and fry the flounder in the palm oil for 4 minutes on each side or until the flesh has turned opaque.

Serve flounder with sweet potato hash and lemon wedges.

* From http://www.palmoiltruthfoundation.com/index.phpoption=com_content&task=view&id=1364&Itemid=1195