Mediterranean Flounder

TheGrumpyChef's Note:

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.

• Total Time: 40 mins
• Prep Time: 10 mins
• Cook Time: 30 mins

Ingredients:

Servings: 4

• 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
• 1/2 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

Directions:

1. Preheat oven to 425 degrees F.
2. Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
3. Add olive oil and heat over medium-high heat.
4. 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.
5. Add fish and spoon sauce over it.
6. Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
7. Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.

Reviews

[duonyte]

Just loved this. I used tilapia and the fillets were thin, so I did this on the stove rather than baking it. I cooked the veggies in the skillet just a little longer, then put the fillets in, spooned over the sauce, and simmered until done. They were wonderful with linguine (the angel hair disappeared). I cut the recipe in half. Also, fresh tomatoes were pale, so used canned.