Baked Flounder With Peppers And Tomatoes

By á-170456

Ingredients

• 4 flounder fillets - (6 oz ea)
• 1/4 teaspoon 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 tablespoon minced fresh tarragon (or 1 tspn crushed dried tarragon)
• 1 tablespoon balsamic vinegar

Details

Servings 4

Preparation

Step 1

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.