Baked Flounder With Peppers And Tomatoes from Healthy Diabetic Recipes

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If you are unsure whether this Baked Flounder With Peppers And Tomatoes recipe is suitable for your personal diabetic diet, please consult your doctor or a qualified nutritionalist.

“Every country possesses, it seems, the sort of cuisine it deserves, which is to say the sort of cuisine it is appreciative enough to want. I used to think that the notoriously bad cooking of the English was an example to the contrary, and that the English cook the way they do because, through sheer technical deficiency, they had not been able to master the art of cooking. I have discovered to my stupefaction that the English cook that way because that is the way they like it."

~ Waverly Root (1903-1982)

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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

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”
~ Doug Larson

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Important Note: This Baked Flounder With Peppers And Tomatoes recipe was located in the public domain.It is suitable' for diabetics and low carb diets solely because someone, somewhere, decided to publish them as such. I am not qualified in medicine or nutrition, so please use your own common sense when deciding which are appropriate for your particular diet.

This Baked Flounder With Peppers And Tomatoes recipe is located in our Fish Recipes section.

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This Baked Flounder With Peppers And Tomatoes Recipe may also be ideal for anyone following the Atkins diet, or seeking to reduce their carbohydrate intake for other reasons.