Baked Flounder Recipe

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Flounder topped with roasted tomatoes and peppers. Brought to you by dLife®

This recipe is:

Diabetic Friendly

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Baked Flounder Recipe
  • Prep: 20 min. Cook: 20 min.
  • Yield: 4 Servings
    •
20 20 40

Ingredients

  • 24 ounces flounder fillet, cut into 4- 6ounces. fillets
  • 1 large yellow bell peppers
  • 2 medium tomatoes
  • 1/4 teaspoon kosher salt
  • Pinch freshly ground black pepper
  • 1 large red bell pepper
  • Olive oil cooking spray
  • 8 ounces chopped sweet onion
  • 3 garlic cloves
  • 1 cup fresh tarragon, minced, or 1 teaspoon dried
  • 1 cup balsamic vinegar

Directions

  • Preheat oven broiler.
  • In oven proof baking dish, place fillets in single layer, sprinkle with salt and pepper. Set aside.
  • On oven proof pan, place bell peppers under broiler. Cook until peppers are nicely charred, 3-4 minutes. Reduce oven temperature to 350 degrees F.
  • Remove from oven, move quickly to paper bag for steaming.
  • When cool enough to handle, remove and discard skin and seeds. Chop peppers, set aside.
  • Remove seeds from tomatoes, chop into 1/2-inch pieces, set aside.
  • Lightly coat nonstick skillet with cooking spray, saute onion and garlic over medium heat until onions are wilted.
  • Add peppers and tomatoes, increase heat to high, cook 3 minutes, stirring constantly. Add tarragon and vinegar. Remove from heat.
  • Top fish with vegetable mixture, bake 15 - 18 minutes, until fish is opaque. Serve at once.

Nutritional Facts 1 serving equals 345 calories, 4 g fat (1 g saturated fat), 314 mg sodium, 34 g carbohydrate, 40 g protein. Diabetic Exchanges: 5 lean meat, 4-1/4 vegetable.

Originally published as Baked Flounder Provided by dLife®

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