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.

• Ready In: 40 mins
• Serves: 4

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

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.