Baked Flounder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
BAKED FLOUNDER Baked Flounder with peppers, onions and tomatoes.you can use any white flesh fish for this recipe.4 6-ounce fillets of flounder 1/4 teaspoon kosher salt freshly ground pepper 2 bell peppers, red and yellow, 6 ounces each olive oil cooking spray 1 8-ounce sweet onion, chopped 3 large cloves garlic 2 tomatoes, 12 ounce total, seeded and chopped 1 tablespoon (15 ml) minced fresh tarragon or 1 teaspoon crushed dried 1 tablespoon balsamic vinegar
Preheat oven to 350°F
Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside.
Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop.
Coat a nonstick skillet with cooking spray. Sauté the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar.
Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque. Serve immediately.
Per serving: 207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium
Diabetic exchanges: 4 very lean protein, 1 carbohydrate (3 vegetable)
Number of Servings: 4
Recipe submitted by SparkPeople user MZRITA.
Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside.
Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop.
Coat a nonstick skillet with cooking spray. Sauté the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar.
Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque. Serve immediately.
Per serving: 207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium
Diabetic exchanges: 4 very lean protein, 1 carbohydrate (3 vegetable)
Number of Servings: 4
Recipe submitted by SparkPeople user MZRITA.
Nutritional Info Amount Per Serving
- Calories: 195.8
- Total Fat: 2.4 g
- Cholesterol: 86.4 mg
- Sodium: 143.8 mg
- Total Carbs: 10.7 g
- Dietary Fiber: 2.2 g
- Protein: 32.4 g
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