Cajun Baked Flounder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 cup diced onion1/2 cup diced celery1/2 cup diced sweet bell pepper1 Tbs. Canola oil4 flounder filets (about 1 lb. thawed or fresh)1 tsp. salt1 tsp. ground black pepper1 tsp. garlic powder1 tsp. chili powder1 tsp. paprika2 Tbs. Smart Balance Buttery Spread
Preheat oven to 350 degrees F.
Saute onions, celery, and bell pepper in the canola oil until onions are nearly transparent, and celery and pepper are tender.
In a shallow baking pan sprayed with cooking spray, place the filets in a single layer. In a small bowl, mix the salt, black pepper, garlic powder, chili powder, and paprika. Sprinkle half this mixture on the flounder. Cover with the onion mix. Sprinkle the other half of the spice mix. Dot with the Smart Balance.
Bake at 350 for 15 to 20 minutes, or until the flounder is just flakey.
Makes 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user MORDONNA.
Saute onions, celery, and bell pepper in the canola oil until onions are nearly transparent, and celery and pepper are tender.
In a shallow baking pan sprayed with cooking spray, place the filets in a single layer. In a small bowl, mix the salt, black pepper, garlic powder, chili powder, and paprika. Sprinkle half this mixture on the flounder. Cover with the onion mix. Sprinkle the other half of the spice mix. Dot with the Smart Balance.
Bake at 350 for 15 to 20 minutes, or until the flounder is just flakey.
Makes 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user MORDONNA.
Nutritional Info Amount Per Serving
- Calories: 234.0
- Total Fat: 9.2 g
- Cholesterol: 86.4 mg
- Sodium: 750.9 mg
- Total Carbs: 4.9 g
- Dietary Fiber: 1.4 g
- Protein: 31.5 g
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