Baked Flounder With Peppers And Tomatoes from Healthy Diabetic Recipes

Baked Flounder With Peppers And Tomatoes Recipe

Recipe Ingredients:

4 flounder fillets - (6 oz ea)
1/4 tsp kosher salt
Freshly-ground black pepper, to taste
2 bell peppers, red and yellow - (6 oz ea)
Olive oil cooking spray, as needed
1 sweet onion - (8 oz), chopped
3 large garlic cloves
2 tomatoes - (12 oz total), seeded, chopped
1 tbsp minced fresh tarragon
= (or 1 tspn crushed dried tarragon)
1 tbsp balsamic vinegar

Recipe Instructions:

Preheat oven to 350 degrees.

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.

This recipe yields 4 servings.

Exchanges Per Serving: 4 Very Lean Protein, 1 Carbohydrate (3 Vegetable).

Nutrition Facts: 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.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 4

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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