flounder with tomatoes, mushrooms, capers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
Flounder (fish), 3 fillet (remove)*Flour, white, .25 cup (remove)Salt, .5 tsp (remove)Onions, raw, .25 cup, chopped (remove)Scallions, raw, .25 cup, chopped (remove)Mushrooms, fresh, 1 cup, pieces or slices (remove)Red Ripe Tomatoes, 1 medium whole (2-3/5" dia) choppedCapers, canned, 2 tbsp, drained (remove)Olive Oil, 1 tbsp (remove)Basil, 4 tbsp (remove), choppedWhite Wine, 1 fl oz (remove)*Lemon Juice, 1 lemon yields (remove))
heat oil, add onions, saute until soft, add mushrooms, saute until soft, add tomatoes, capers, wine and lemon juice. Saute until reduced and then add basil. Set aside and cover. Add seasoning to flour and dredge flounder, add a little more oil or cooking spray and place flounder in pan for a couple minutes on each side depending on thickness. Add sauce back in.
Serving Size: makes three servings (could probably add another flounder with same sauce)
Number of Servings: 3
Recipe submitted by SparkPeople user GILICE.
Serving Size: makes three servings (could probably add another flounder with same sauce)
Number of Servings: 3
Recipe submitted by SparkPeople user GILICE.
Nutritional Info Amount Per Serving
- Calories: 260.7
- Total Fat: 6.9 g
- Cholesterol: 86.4 mg
- Sodium: 698.4 mg
- Total Carbs: 14.2 g
- Dietary Fiber: 1.9 g
- Protein: 33.4 g
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