Ingredients:

• 3 Flounders
• 100g Butter
• Olive oil
• ¼ Cup Flour
• 1 Onion, diced
• 1 Carrot, diced
• 2 Bay leaves
• 2 Garlic cloves, crushed
• 1 Red chilly, finely chopped
• 4 Tomatoes, chopped
• Fresh Thyme, chopped
• 1 Courgette, chopped
• 1lt Tomato juice
• Salt and Pepper
• Maori Potato, par-boiled
• Frying Pan and Large lid
• Chopping Board
• Knives
• Pot
• Water Container Full
• Teatowels
• Serving Plates x 4
• Knives and Forks

Heat a saucepan; add butter and a little olive oil. Add the onion, carrots, garlic and chilly. Sautee gently for 5 minutes.

Stir in the flour then add the tomato juice. Add to this the chopped tomato, courgette, freshly chopped thyme and bayleaves. Bring to the boil then turn down to simmer.

Clean the flounder, score the flesh with a sharp knife and season both sides with salt and pepper. Cut flounder into halves and place into the tomato casserole. Make sure the fish is covered with the sauce.

Place a lid onto saucepan and cook for a further 10 minutes.

Diced the par boiled maori potato and fold into the casserole to warm thru.

Check that flounder is cooked then serve hot.

Boil water and pour onto pipi. Strain