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Baked Flounder
Source: dLife

Flounder topped with roasted tomatoes and peppers.

Prep Time: 20 minutes
Cook Time: 30 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 345.1
Total Carbs 34.1 g
Dietary Fiber 3.7 g
Sugars 22.6 g
Total Fat 4.0 g
Saturated Fat 0.6 g
Unsaturated Fat 0.7 g
Potassium 1651.4 mg
Protein 40.3 g
Sodium 314.2 mg
Dietary Exchanges
, 4 1/2 Vegetables , 5 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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24 oz  flounder fillet
1 each  large yellow bell pepppers
2 each  medium tomatoes
0 1/4 tsp  kosher salt
1 pinch  black pepper
1 each  large red bell peppers
1 each  olive oil cooking spray
8 oz  Onion, sweet, fresh
3 each  large garlic cloves
2 tbsp  fresh tarragon
2 tbsp  balsamic vinegar
  1. Preheat broiler.
  2. In oven proof baking dish, place fillets in single layer, sprinkle with salt and pepper. Set aside.
  3. On oven proof pan, place bell peppers under broiler. Cook until peppers are nicely charred, 3-4 minutes. Reduce oven temperature to 350°F.
  4. Remove from oven, move quickly to paper bag for steaming.
  5. When cool enough to handle, remove and discard skin and seeds. Chop peppers, set aside.
  6. Remove seeds from tomatoes, chop into 1/2" pieces, set aside.
  7. Lightly coat nonstick skillet with cooking spray, sauté onion and garlic over medium heat 3 minutes, until onions are translucent
  8. Add peppers and tomatoes, increase heat to high, cook 3 minutes, stirring constantly. Add tarragon and vinegar. Remove from heat.
  9. Top fish with vegetable mixture, bake 15-18 minutes, until internal temperature reaches 145°F. Serve at once.

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