Diabetic Recipes
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) |
