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.
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INGREDIENTS
Nutrition- cooking spray
- 1tablespoon extra virgin olive oil
- 1cup thinly sliced yellow onion
- 3
- 1⁄2cup thinly sliced celery
- 1cup chopped fresh tomato
- 2
- 2tablespoons chopped fresh parsley
- 3⁄8
- 1⁄4teaspoon black pepper
- 8drops hot sauce
- 2tablespoons dry white wine
- 1⁄4cup water
- 1⁄4teaspoon dried oregano leaves
- 1
- 6
- 1tablespoon parmesan cheese
- 1teaspoon parmesan cheese
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DIRECTIONS
- 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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