Baked Flounder with Peppers and Tomatoes
Keys: Diabetic Special Diets Fish Ocean Main Dish Seafood Yield: 4
Ingredients:
4 x flounder fillets - (6 oz ea)
1/4 tsp kosher salt
Freshly-ground black pepper to taste
2 x bell peppers, red and yellow - (6 oz ea)
Olive oil cooking spray as needed
1 x sweet onion - (8 oz) chopped
3 lrg garlic cloves
2 x tomatoes - (12 oz total) seeded, chopped
1 tbl minced fresh tarragon
(or 1 tspn crushed dried tarragon)
1 tbl balsamic vinegar
Method:
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. Saute 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.
.
".love knows not it's own depth
until the hour of separation."
-Kahlil Gibran
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