Baked Flounder
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.
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
- 1 Lemon, sliced
- 1 1/2 lbs Flounder Fillets
- 1/4 tsp Salt & Pepper
- 1 Red Bell Pepper, julienned
- 1 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
Method of Preparation
Step 1
Preheat the oven to 400°F. Spray a baking dish with pan spray.
Step 2
In a food processor add 1 pint of whole grape tomatoes, garlic, parsley, and basil. Pulse until the mixture is chunky.
Step 3
Line the bottom of the baking dish with the lemon slices.
Step 4
Place the flounder fillets over the lemons.
Season with salt and pepper.
Step 5
Add the bell pepper, red onion, capers, cannellini beans, and halved tomatoes over the fish.
Add the tomato & herb mixture over that.
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!
