Creole Flounder
This is such an easy low fat
recipe for fish - don't forget the Cholula though!
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Servings: 8 |
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2 pounds flounder or other mild flavored fish fillets • 2 medium tomatoes, chopped (1 1/2 cups) • 1 small green bell pepper, chopped (1/2 cup) • 1/3 cup lemon juice • 2 teaspoons extra virgin olive oil • 1 teaspoon salt • 2 teaspoons instant minced onion • 1 teaspoon dried basil leaves • 1/4 teaspoon coarsely ground black pepper • 4 drops red Cholula pepper sauce |
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Preheat oven to 500 degrees. Spray a 13 x 9 baking dish with cooking oil spray.
Cut fish into 8 serving pieces and place in baking dish. Mix remaining ingredients and spoon over fish. Bake uncovered 5 to 8 minutes or until fish flakes when tined with a fork.
1 Serving: Calories
100 (Calories from Fat 20)
Fat 2g (Saturated 0g)
Cholesterol 50mg
Sodium 380mg
Potassium 350mg
Carbohydrate 3g
Dietary Fiber 1g
Protein 18
Diet Exchanges: 2 Very Lean Meat; 1 Vegetable
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