flounder with tomatoes, mushrooms, capers

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Nutritional Info
  • Servings Per Recipe: 3
  • 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

View full nutritional breakdown of flounder with tomatoes, mushrooms, capers calories by ingredient



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) chopped
    Capers, canned, 2 tbsp, drained (remove)
    Olive Oil, 1 tbsp (remove)
    Basil, 4 tbsp (remove), chopped
    White Wine, 1 fl oz (remove)
    *Lemon Juice, 1 lemon yields (remove)
    )

Directions

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.