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Recipe Tags: 60 Minutes Or Less Time To Make Course Main Ingredient Preparation Healthy Main Dish Seafood Low Fat Fish Dietary One Dish Meal Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Healthy 2 Low In Something Saltwater Fish Sole And Flounder

Mediterranean Flounder

Wonderful one-dish meal, low in fat and calories. this is also great with 1 cup of zucchini thrown in while sauteing onion. from the 300-calorie one-dish meal cookbook.

Steps

Preheat oven to 425 degrees f.
Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
Add olive oil and heat over medium-high heat.
Add onion , garlic , and celery and cook about 3 minutes.
Add tomato , capers , parsley , salt , black pepper , hot sauce , wine , water , and oregano.
Bring to a boil , reduce heat , cover tightly , and simmer 5-6 minutes , or until vegetables are tender.
Add fish and spoon sauce over it.
Bake uncovered for 20-25 minutes , or until fish is opaque in the center.
Remove fish to a serving platter.
Arrange pasta around fish.
Sprinkle pasta with parmesan cheese and a bit of black pepper , if desired.

Ingredients

cooking spray, extra virgin olive oil, yellow onion, garlic cloves, celery, fresh tomato, capers, fresh parsley, salt, black pepper, hot sauce, dry white wine, water, dried oregano leaves, flounder fillets, angel hair pasta, parmesan cheese