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Baked Flounder With Peppers and Tomatoes Recipe

Baked Flounder With Peppers and Tomatoes Recipe

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Baked Flounder With Peppers and Tomatoes

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Ingredients:

Serving

24 oz fillets flounder
1/4 tsp kosher salt
fresh ground pepper
2 bell peppers, red and yellow , 6 oz each
olive oil flavored cooking spray
8 oz sweet onions, chopped
3 large garlic cloves
2 tomatoes, 12 oz total, seeded and chopped
1 tbsp minced fresh tarragon
1 tbsp balsamic vinegar

Directions:

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 and 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	168.8 Kcal (707 kJ)
Calories from fat	31.1 Kcal
		% Daily Value*
Total Fat	3.46g	5%
Cholesterol	76.55mg	26%
Sodium	647.64mg	27%
Potassium	605.72mg	13%
Total Carbs	11.29g	4%
Sugars	7.28g	29%
Dietary Fiber	1.92g	8%
Protein	22.07g	44%
Vitamin C	49.7mg	83%
Vitamin A	0.9mg	28%
Iron	14.7mg	82%
Calcium	67.5mg	7%

Amount Per 100 g
Calories	46.71 Kcal (196 kJ)
Calories from fat	8.61 Kcal
		% Daily Value*
Total Fat	0.96g	5%
Cholesterol	21.18mg	26%
Sodium	179.21mg	27%
Potassium	167.61mg	13%
Total Carbs	3.12g	4%
Sugars	2.02g	29%
Dietary Fiber	0.53g	8%
Protein	6.11g	44%
Vitamin C	13.7mg	83%
Vitamin A	0.2mg	28%
Iron	4.1mg	82%
Calcium	18.7mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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