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Baked Flounder

Servings
approx 4 servings

Prep Time
15 min

Cook Time
25 min

Nutrition Facts

4 servings Serving Per Container

Serving size 1 serving

Amount Per Serving

Calories

320

% Daily Value*
Total Fat 6g 7%
Saturated Fat .5g 3%
Cholesterol 90mg 31%
Sodium 850mg 37%
Total Carbohydrate 32g 12%
Dietary Fiber 9g 33%
Sugars 8g
   Includes Added Sugars 0g 8%
Protein 36g
Vitamin D 1mcg 4%
Calcium 104mg 8%
Iron 4mg 20%
Potassium 1440mg 30%
* The % Daily Value (DV) tells you how much a nutrient in a serving food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Baked Flounder
Baked Flounder

Ingredients

  • 2 pints Grape Tomatoes , 1 pint halved / 1 pint left whole
  • 2  Garlic Cloves
  • 1/4 cup Parsley, fresh
  • 1/4 cup Basil, fresh
  • Lemon, sliced
  • 1 1/2 lbs Flounder Fillets
  • 1/4 tsp Salt & Pepper
  • Red Bell Pepper, julienned
  • Red Onion, sliced
  • 1 tbsp Capers, drained
  • 1 15 oz can Cannellini Beans, rinsed, drained
  • 1 tbsp Olive Oil
  • 1/4 tsp Salt & Pepper
  • 1/2 tsp Oregano
  • Pinch  Red Pepper Flakes
Baked Flounder

Method of Preparation

Baked Flounder - Step 1

Step 1

Preheat the oven to 400°F. Spray a baking dish with pan spray.

Baked Flounder - Step 2

Step 2

In a food processor add 1 pint of whole grape tomatoes, garlic, parsley, and basil. Pulse until the mixture is chunky.

Baked Flounder - Step 3

Step 3

Line the bottom of the baking dish with the lemon slices.

Baked Flounder - Step 4

Step 4

Place the flounder fillets over the lemons.

Season with salt and pepper.

Baked Flounder - Step 5

Step 5

Add the bell pepper, red onion, capers, cannellini beans, and halved tomatoes over the fish.

Add the tomato & herb mixture over that.

Baked Flounder - Step 6

Step 6

Drizzle the top with olive oil and season with the spices.

Bake for 20-25 minutes or until the fish is cooked through and flakey.

 

Enjoy with some fresh bread!