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Creole Flounder

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Creole Flounder
  • Prep 10 min
  • Total 18 min
  • Servings 8
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Oven baked and oh, so easy to make! Delicately flavored flounder fillets are topped with tomatoes, bell pepper and other savory ingredients.
Updated May 6, 2005

Ingredients

  • 2 pounds flounder or other mild flavored fish fillets
  • 2 medium tomatoes, chopped (1 1/2 cups)
  • 1 small green bell pepper, chopped (1/2 cup)
  • 1/3 cup lemon juice
  • 2 teaspoons vegetable oil
  • 1 teaspoon salt
  • 2 teaspoons instant minced onion
  • 1 teaspoon dried basil leaves
  • 1/4 teaspoon coarsely ground black pepper
  • 4 drops red pepper sauce

Steps

  • 1
    Heat oven to 500°F. Grease rectangular baking dish, 13x9x2 inches. If fish fillets are large, cut into 8 serving pieces. Place fish in baking dish. Mix remaining ingredients; spoon onto fish.
  • 2
    Bake uncovered 5 to 8 minutes or until fish flakes easily with fork. Garnish with green bell pepper rings if desired.

Tips from the Betty Crocker Kitchens

  • tip 1
    Enjoy this heartwarming dish with a crisp green salad and French dressing along with purchased croissants or baked crescent rolls.
  • tip 2
    Go for the Creole gusto by serving this southern dish with additional red pepper sauce.

Nutrition

100 Calories, 2 g Total Fat, 18 g Protein, 3 g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
100
Calories from Fat
20
Total Fat
2 g
Saturated Fat
0g
Cholesterol
50 mg
Sodium
380 mg
Potassium
350 mg
Total Carbohydrate
3 g
Dietary Fiber
1 g
Protein
18 g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
14%
14%
Calcium
2%
2%
Iron
2%
2%
Exchanges:
1 Vegetable; 2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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