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Flounder Italiano

Recipe #300746 | 40 min | 20 min prep | SERVES 6 (Change Servings)

RECIPE BY: Buddybearr

Full flavored yummy flounder recipe that is easy to and prepare and will make your crew hunger for more and more. Plus ....really healthy too. Can also be made with any light fish like Tilapia, Catfish, Orange Roughy or Filet of Sole etc. etc Manga !!! Manga !! .

Posted on: Apr 25, 2008

Ingredients

  • 6 flounder fillets
  • 1/4 cup extra-virgin olive oil
  • 1 (14 ounce) can diced tomato
  • teaspoon thyme (fresh off the stem or granulated )
  • 1 (4 ounce) can black olive (sliced )
  • teaspoon parsley
  • 1/2 teaspoon fresh basil
  • 2 garlic clove (minced )
  • 1/2 cup vidalia onions (sweet, finely chopped )
  • teaspoon fresh lemon juice
  • sprigs thyme
  • 6 lemon slice
  • Directions

    1. 1
      Preheat oven to 400 degrees.
    2. 2
      Lightly spray a shallow baking dish with cooking spray (olive or canola).
    3. 3
      In a bowl, stir together oil, thyme, diced tomatoes, sliced olives, parsley, basil, chopped onions and lemon juice.
    4. 4
      In the prepared baking dish, arrange the fillets skin side down and season with salt.
    5. 5
      Spoon the tomato mixture over the fillets abundantly.
    6. 6
      Bake, uncovered, in the middle of the oven for about 15 or 20 minutes or until fish just flake.
    7. 7
      Garnish fish with lemon slices and fresh Thyme .
    8. 8
      Now comes the best part, sit down with your loved ones and enjoy !
    9. 9
      Hope you will go wild for this dish as my family did.
    10. 10
      You may want to serve this with risotto or tortellini .

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    Nutrition Facts

    Serving Size 1 (279g)

    Recipe makes 6 servings

    The following items or measurements are not included below:

    thyme

    Calories 276
    Calories from Fat 117 (42%)
    Amount Per Serving %DV
    Total Fat 13.1g 20%
    Saturated Fat 2.0g 9%
    Monounsaturated Fat 8.5g
    Polyunsaturated Fat 1.7g
    Trans Fat 0.0g
    Cholesterol 78mg 26%
    Sodium 441mg 18%
    Potassium 791mg 22%
    Total Carbohydrate 7.8g 2%
    Dietary Fiber 2.0g 7%
    Sugars 3.2g
    Protein 31.7g 63%
    Vitamin A 268mcg 5%
    Vitamin B6 0.5mg 22%
    Vitamin B12 2.5mcg 41%
    Vitamin C 18mg 30%
    Vitamin E 4mcg 16%
    Calcium 70mg 7%
    Iron 1mg 9%

    detailed view...

    how is this calculated?

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