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Creole Fish Bake

Diet.Chef's picture
Ingredients
  Flounder 5 Ounce
  Flounder fillets 5 Ounce
  Vegetable oil 1 Teaspoon
  Green bell pepper 1⁄4 Cup (4 tbs), diced
  Onion flakes 1 Teaspoon
  Garlic 1⁄4 Clove (1.25 gm), minced
  Tomato 1⁄4 , diced
  Tomato 1⁄4
  Lemon juice 1 Teaspoon
  Salt 1⁄4 Teaspoon
  Bay leaf 1⁄2
  Pepper 1 Dash
Directions

GETTING READY
1) Preheat oven to temperature of 350 degrees.
2) Use non-stick cooking spray to spray a casserole which is large enough to hold the fillets flat.
3) Put the fish in the casserole. Set aside.

MAKING
4) Heat the oil in a small skillet.
5) Add the onion flakes, green pepper and garlic. Saute well till the pepper is tender.
6) Add all the remaining ingredients and simmer gently for about 1 minute.
7) All over the fish, pour the vegetable mixture.
8) Bake the fish in preheated oven for about 15 minutes, till the fish easily flakes when tested with a fork.

SERVING
9) Serve hot.

Recipe Summary

Difficulty Level: 
Medium
Cuisine: 
American
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Gourmet, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
25 Minutes
Ready In: 
30 Minutes
Servings: 
1

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Average: 4.2 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 414 Calories from Fat 152

% Daily Value*

Total Fat 17 g26.1%

Saturated Fat 5.1 g25.5%

Trans Fat 0 g

Cholesterol 148 mg49.3%

Sodium 1037.6 mg43.2%

Total Carbohydrates 18 g6.1%

Dietary Fiber 2 g7.9%

Sugars 8.5 g

Protein 46 g92.3%

Vitamin A 14.4% Vitamin C 74.2%

Calcium 8.5% Iron 6.2%

*Based on a 2000 Calorie diet

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Creole Fish Bake Recipe