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.
Provided by TheGrumpyChef
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- 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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Stella Mcintosh
[email protected]This recipe was a bit too bland for my taste. I would recommend adding more herbs and spices to the sauce.
adda 24
[email protected]This recipe was easy to make and the results were delicious. The fish was cooked evenly and the sauce was flavorful. I would definitely make this recipe again.
Bereketab Alem
[email protected]I followed the recipe exactly and the fish turned out great! The sauce was a little too tangy for my taste, but I would definitely make this recipe again.
Adewale Adewoye
[email protected]This recipe was delicious! The fish was flaky and the sauce was flavorful. I would definitely make this recipe again.
Francina Mwaanga
[email protected]I'm not a big fan of fish, but I really enjoyed this recipe. The flounder was cooked perfectly and the sauce was light and flavorful. I would definitely make this recipe again.
Rehman Khan Safi
[email protected]This recipe was very easy to follow and the results were amazing! The fish was cooked to perfection and the sauce was so flavorful. I would definitely make this recipe again.
ANUSKA Moktan
[email protected]This recipe was a bit too bland for my taste. I would recommend adding more herbs and spices to the sauce.
Tiffany rose
[email protected]I followed the recipe exactly and the fish turned out perfectly. The sauce was also delicious. I would definitely make this recipe again.
ss Saju
[email protected]This recipe was easy to make and the results were delicious. The fish was flaky and the sauce was flavorful. I would recommend this recipe to anyone looking for a quick and easy meal.
M Usman Mehra
[email protected]I made this recipe for a dinner party and it was a huge success! Everyone loved the fish and the sauce. I would definitely make this recipe again.
Bosaman Pro
[email protected]This recipe was a disaster! The fish was raw and the sauce was curdled. I would not recommend this recipe to anyone.
xiaosmain
[email protected]This recipe has potential, but it needs some tweaking. The fish was a little dry and the sauce was too acidic. I would recommend using a different type of fish and reducing the amount of lemon juice in the sauce.
Rofiar Wunmi
[email protected]I followed the recipe exactly and the fish turned out dry and overcooked. The sauce was also bland. I would not recommend this recipe.
Rasel Vi
[email protected]This recipe was easy to follow and the results were delicious. The fish was cooked evenly and the sauce was flavorful. I would recommend this recipe to anyone looking for a healthy and tasty meal.
liam Masons school
[email protected]I'm not a big fan of fish, but this recipe changed my mind! The flounder was cooked perfectly and the sauce was amazing. I would highly recommend this recipe.
Syed Husnain Ali shah
[email protected]This Mediterranean flounder recipe was a hit with my family! The fish was flaky and flavorful, and the sauce was light and tangy. I will definitely be making this again.