Simply Elegant Flounder

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4.7 of 5 (3)

Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 186.7

Total Fat: 2.1 g
Cholesterol: 86.7 mg
Sodium: 228.3 mg
Total Carbs: 7.6 g
Dietary Fiber: 0.3 g
Protein: 32.1 g

View full nutritional breakdown of Simply Elegant Flounder calories by ingredient

Introduction

This is very simple and appears elegant when served with organic rice and steamed asparagus spears. Enjoy!
Tip: Make the rice and asparagus while fish is baking. This is very simple and appears elegant when served with organic rice and steamed asparagus spears. Enjoy!
Tip: Make the rice and asparagus while fish is baking.

Minutes to Prepare: 20

Minutes to Cook: 40

Number of Servings: 4

Ingredients

Flounder 4 fillet

Skim milk for dipping - 1/2 cup

Flour for dipping, add salt & pepper - 1/2 cup

Spray Pam Olive Oil

Low fat or Fat Free Margarine - 1tbsp

Capers - 1 tbsp

Lemon Juice - 1 oz

Dill Weed dried - 1 tsp

Directions

Preheat Oven to 400 degrees. Cover cookie sheet with aluminum foil spray with Pam Olive Oil, set aside. Mix melted margarine, capers, lemon juice and dill in a small bowel, set aside.
Place milk in a plate and salt & peppered flour in another plate. Lay fillet in milk, flip then place in flour and dredge lightly on both sides. Lay on pan (up to 2 more fillets may be added to make more servings without needing to add additional ingredients). Place in oven and bake for 10 minutes, flip gently and bake 5 minutes more. Remove and top each fillet with tsp or so of the margarine, capers, lemon and dill mixture. Bake five minutes or until golden. Each fillet is one serving size. At this calorie count I have two.

Number of Servings: 4

Recipe submitted by SparkPeople user BACKINSHAPEIN08.