Brunch

Baked Flounder is for Dinner.

Baked Flounder takes 20 minutes to prepare.

Baked Flounder takes 18 minutes to cook.

Baked Flounder makes 4 servings.

The ingredients for Baked Flounder are:

BAKED FLOUNDER

Baked Flounder with peppers, onions and tomatoes.
you can use any white flesh fish for this recipe.

4 6-ounce fillets of flounder
1/4 teaspoon kosher salt
freshly ground pepper
2 bell peppers, red and yellow, 6 ounces each
olive oil cooking spray
1 8-ounce sweet onion, chopped
3 large cloves garlic
2 tomatoes, 12 ounce total, seeded and chopped
1 tablespoon (15 ml) minced fresh tarragon or 1 teaspoon crushed dried
1 tablespoon balsamic vinegar

Here is how you make Baked Flounder:

Preheat oven to 350°F Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside. Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop. Coat a nonstick skillet with cooking spray. Sauté the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar. Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque. Serve immediately. Per serving: 207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium Diabetic exchanges: 4 very lean protein, 1 carbohydrate (3 vegetable) Number of Servings: 4Recipe submitted by SparkPeople user MZRITA.

The nutritional information for Baked Flounder is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 195.8

• Total Fat: 2.4 g
• Cholesterol: 86.4 mg
• Sodium: 143.8 mg
• Total Carbs: 10.7 g
• Dietary Fiber: 2.2 g
• Protein: 32.4 g

The dietary needs meet for Baked Flounder is Low Carb