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Nutrition Facts
Serving Size 1 (351g) Recipe makes 4 servings
Calories 183
Calories from Fat 74		(40%)
Amount Per Serving		%DV
	Total Fat 8.2g	12%
	Saturated Fat 1.3g	6%
	Monounsaturated Fat 5.2g
	Polyunsaturated Fat 1.2g
	Trans Fat 0.0g
Cholesterol 54mg		18%
Sodium 393mg		16%
Potassium 576mg		16%
Total Carbohydrate 4.8g		1%
	Dietary Fiber 1.2g	4%
	Sugars 2.3g
Protein 22.1g		44%
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Fish With Herbs and Lime

By: dicentra

Louisiana Style Flounder

Recipe #110783 | 25 min | 10 min prep

⁽⁶⁾ RATE IT NOW Print Recipe

By: KC_Cooker
Feb 9, 2005

This recipe was posted on a book group I belong to but is originally from a Weight Watchers cookbook. This dish is full of flavor. You won't be disappointed!

SERVES 4 (change servings and units)

Ingredients

2 tablespoons olive oil, plus or 1 teaspoon olive oil, reserved
1/2 cup chopped onion
1/2 cup seeded and chopped green bell pepper
1 stalk celery, chopped
2 tablespoons cajun seasoning
1 tomato, finely chopped
1 clove garlic, chopped
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
1/2 teaspoon salt
4 (4 ounce) flounder fillets

Directions

1
Heat 2 Tablespoons of the oil in a nonstick skillet over medium-low heat.
2
Add the onion, bell pepper, celery, and 1 Tablespoon of the Cajun seasoning.
3
Cover and simmer until the vegetables are very tender, about 8 minutes.
4
Add the tomato, garlic, thyme, and salt.
5
Continue to cook, uncovered, until the tomato is very soft, about 5 minutes longer.
6
Sprinkle the fish with the remaining 1 Tablespoon Cajun seasoning.
7
Heat the remaining 1 teaspoon oil in a skillet over medium heat.
8
Add the fish and cook until just opaque in center, about 3 minutes on each side.
9
Transfer the fillets to a platter and spoon the sauce over the fish.

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Featured Reviews for This Recipe

From: IAteMyGluestick

On Jan 19, 2010

I liked this recipe... BUT it was entirely toooooo salty (used Tony's seasoning). Didn't even add the salt that was in the recipe, the Tony's was just too overwhelming. I really liked the concept, but if I make this again I'm going to make my own seasoning without any salt. Also used half of a can of tomatoes instead of a fresh tomato.

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From: Chef #272954

On Apr 29, 2009

I've made this twice. I made it by the recipe the first time. The cajun spice was so overwhelming that I added a can of diced tomatoes to tone it down (not too hot, but too much spice, as in thyme, etc). I made it again this week, but cut the spice to 2 tsp. and used a different brand of cajun seasoning (Tone's). It still wasn't good, nor was it attractive. I won't be making it again.

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From: CountryLady

On Feb 19, 2005

The sauce & seasoning give a great flavour boost to such a mild fish as sole - or Basa which was my substitute! I scaled the recipe in half & used Cajun Seasoning Mix (#110783) - I'll cut back on the cajun next time as it was a wee bit too hot for my hubby. Thanx Kristen!

3 people found this review helpful

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From: PaulaG

On Apr 28, 2005

I followed CountyLady's lead by dividing the recipe to serve 2 and reducing the Cajun Seasoning. The onion, celery and bell pepper were sliced instead of chopped (personal taste). Used tilapia instead of the flounder and cooked the fish in the same pan with vegetables and reduced the amount of oil. Even with the seasoning reduced it still pretty hot. I used Think I would cut back even more on the spice. I used a homemade version of Emeril’s Essence

2 people found this review helpful

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