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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photo by Katherine S. photo by Katherine S.
photo by Katherine S.
Ready In:
40mins
Ingredients:
18
Serves:
4
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ingredients

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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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Reviews

  1. 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.
     
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