View Full Version : Baked Fish



Kitchen Witch
October 28th, 2005, 01:23 PM
Baked Fish
Prep: 10 min, Cook: 20 min.

* 1-1/2 lbs. flounder or sole fillets
* 1 Tbs. olive oil
* 1 tomato\cooked, peeled, seeded and chopped
* 1 Tbs. white wine vinegar
* 1 Tbs. chives or scallions, minced

Preheat oven to 375°F. Arrange flounder fillets in a lightly oiled baking pan. Season with pepper to taste and bake 12-15 minutes or until fish flakes easily. Heat oil in a heavy saucepan over medium heat. Add tomatoes, vinegar, and pepper to taste. Simmer until sauce thickens. Stir in chives and serve over flounder.

Per serving: calories 193, fat 5.6g, 27% calories from fat, cholesterol 82mg, protein 32.3g, carbohydrates 2.0g, fiber 0.5g, sugar 1.4g, sodium 141mg, diet points 4.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.3, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 5.1