MEDITERRANEAN FLOUNDER

Mediterranean Flounder image

Wonderful one-dish meal, low in fat and calories. This is also great with 1 cup of zucchini thrown in while sauteing onion. From the 300-calorie One-Dish Meal Cookbook.

Provided by TheGrumpyChef

Time 40m

Yield 4 serving(s)

Number Of Ingredients 18

Ingredients

cooking spray
1 tablespoon extra virgin olive oil
1 cup thinly sliced yellow onion
3 garlic cloves, minced
1/2 cup thinly sliced celery
1 cup chopped fresh tomato
2 tablespoons capers, drained
2 tablespoons chopped fresh parsley
3/8 teaspoon salt (optional)
1/4 teaspoon black pepper
8 drops hot sauce
2 tablespoons dry white wine
1/4 cup water
1/4 teaspoon dried oregano leaves
1 lb flounder fillets
6 ounces angel hair pasta, cooked
1 tablespoon parmesan cheese
1 teaspoon parmesan cheese

Steps:

Preheat oven to 425 degrees F.
Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
Add olive oil and heat over medium-high heat.
Add onion, garlic, and celery and cook about 3 minutes. Add tomato, capers, parsley, salt, black pepper, hot sauce, wine, water, and oregano. Bring to a boil, reduce heat, cover tightly, and simmer 5-6 minutes, or until vegetables are tender.
Add fish and spoon sauce over it.
Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.

*** Explore more Mediterranean Flounder Recipes »

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