Mediterranean Baked Flounder

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Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 193.7

Total Fat: 3.8 g
Cholesterol: 57.8 mg
Sodium: 375.7 mg
Total Carbs: 16.7 g
Dietary Fiber: 1.6 g
Protein: 21.8 g

View full nutritional breakdown of Mediterranean Baked Flounder calories by ingredient

Introduction

variation on the Med. Baked Fish variation on the Med. Baked Fish

Minutes to Prepare: 15

Minutes to Cook: 45

Number of Servings: 4

Ingredients

2 tsp olive oil

1 large onion, sliced

1 (14.5oz) can Hunt's Diced tomatoes with Green Pepper, Celery, and Onion

1 bay leaf

1 clove garlic, minced

1/8 cup lemon juice

1 tsp caraway seeds

1/2 tsp dried oregano, crushed

1/2 tsp dried thyme, crushed

1/2 tsp dried basil, crushed

black pepper to taste

12 oz flounder fillets

Directions

1. Heat oil in large nonstick skillet. Add onion and garlic. Saute until onions are soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10"x6" baking dish; cover with sauce.
5. Bake, uncovered, at 375 degrees about 15 minutes or until fish is flaky.
Yields: 4 servings--Serving size: 3 oz. fillet with sauce

Number of Servings: 4

Recipe submitted by SparkPeople user PAM2002.