Recipes: Baked Flounder with Peppers and Tomatoes

the recipes

february 2000

Baked Flounder with Peppers and Tomatoes

Baked Flounder with Peppers and Tomatoes

(makes 4 servings)

4	6-ounce (180 g) fillets of flounder
1/4	teaspoon (1.25 ml) kosher salt
	freshly ground pepper
2	bell peppers, red and yellow, 6 ounces (180 g) each
	olive oil cooking spray
1	8-ounce (240 g) sweet onion, chopped
3	large cloves garlic
2	tomatoes, 12 ounces(360 g) total, seeded and chopped
1	tablespoon (15 ml) minced fresh tarragon or 1 teaspoon (5 ml) crushed dried
1	tablespoon (15 ml) balsamic vinegar

Preheat oven to 350°F (180° C), Gas Mark 4.
Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside.
Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop.
Coat a nonstick skillet with cooking spray. Sauté the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar.
Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque. Serve immediately.

Per serving:	207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium
Diabetic exchanges:	4 very lean protein, 1 carbohydrate (3 vegetable)

Parsleyed Potatoes

(makes 4 servings)

12	small creamer or Yukon Gold potatoes, about 1 pound (480 g) total
	salt (optional)
	butter-flavored refrigerated cooking spray
1/3	cup (20 g) minced fresh parsley

With a paring knife, round the potatoes if irregular. Place in lightly salted (if using) boiling water and cook until done when pierced with a sharp knife. Drain well.
Coat with cooking spray and toss with parsley. Serve immediately.

Per servings:	91 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 21 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 10 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

Sautéed Cucumber

(makes 4 servings)

2	large cucumbers, peeled, cut in half lengthwise, and seeded
1/4	teaspoon (1.25 ml) kosher salt
3	scallions, white part only, chopped
	butter-flavored refrigerated cooking spray
1	tablespoon (15 ml) minced fresh tarragon or 1 teaspoon (5 ml) crushed dried
	freshly ground pepper to taste

Salt the peeled and seeded cucumber and allow to drain for 10 minutes. Place under cold water to wash off the salt. Wipe with tea towel or paper towel. Slice into thin slices.
Coat a nonstick skillet with cooking spray. Sauté the cucumber and scallions until the cucumbers are heated through. Stir in the tarragon and pepper. Serve immediately.

Per serving:	20 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 4 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 0 sodium
Diabetic exchanges:	FREE

Fresh Fruit Crisps

(makes 4 servings)

	butter-flavored refrigerated cooking spray
2	4-ounce (120 g) Bartlett pears, peeled, quartered and cut into 1 inch pieces
1	cup (125 g) fresh blackberries
1 1/2	tablespoons (22.5 ml) fresh lemon juice
1	teaspoon (5 ml) grated fresh lemon rind
streusel topping
2	packets sugar substitute
1	teaspoon (5 ml) sugar
1	teaspoon (5 ml) ground cinnamon
1/4	teaspoon (1.25 ml) ground nutmeg
3	tablespoons (90 g) all-purpose flour
2	tablespoons (60 g) rolled oats
2	tablespoon (30 g) reduced-calorie margarine

Preheat oven to 425°F (220°C), Gas Mark 7.
Coat 4 2/3-cup soufflé dishes or oven proof dessert cups with cooking spray.
Combine the fruit with lemon juice and rind. Divide evenly between the dessert cups.
Using a fork or your fingers, combine the sugar substitute, sugar, cinnamon, nutmeg, flour, oats and margarine to make the crumble toping. Sprinkle on top of the fruit. Bake until crisp and the fruit is cooked, about 15 minutes. Serve warm.

Per serving:	115 calories (25% calories from fat), 2 g protein, 3 g total fat (0.6 g saturated fat), 21 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 69 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 fruit), 1/2 fat

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