MEDITERRANEAN FLOUNDER
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
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 18
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.
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Lukus Mcdaniel
[email protected]This recipe was a bit too fishy for my taste. I think next time I'll try using a different type of fish.
Yoselyn Osorioramoss
[email protected]This recipe is a great way to use up leftover flounder. I had some leftover from a fish fry the night before, and this recipe was the perfect way to use it up.
Pasindu Lakindu
[email protected]I'm always looking for new and exciting ways to cook fish, and this recipe definitely fits the bill. The flounder was cooked to perfection, and the sauce was simply amazing.
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[email protected]I'm a professional chef, and I have to say, this recipe is one of the best flounder dishes I've ever had. The combination of flavors is simply divine.
Previous Machemedze
[email protected]I'm allergic to seafood, so I made this recipe with chicken instead. It was still delicious!
Zigam Friend
[email protected]This recipe is a bit bland for my taste. I added some extra lemon juice and garlic to give it more flavor.
Martin Nwokobia
[email protected]I followed the recipe exactly, but my flounder didn't turn out as crispy as I would have liked. Not sure what I did wrong.
Matea
[email protected]This recipe is a keeper! I'll definitely be making it again.
Karol Reed
[email protected]I'm not a big fan of fish, but this recipe changed my mind. The flounder was so flavorful and tender, I couldn't get enough of it.
Matthew Eaton
[email protected]The flounder was cooked to perfection. It was flaky and moist, and the skin was crispy.
Az_x_ StOrM
[email protected]I love how easy this recipe is to make. I was able to have a delicious, healthy meal on the table in under 30 minutes.
Rahman Habib
[email protected]This Mediterranean flounder was a delightful dish! The flavors of the lemon, garlic, and herbs perfectly complemented the delicate fish. I served it with roasted vegetables, and it was a hit with my family.