Mediterranean Flounder

Name: Mediterranean Flounder
Ingredients: cooking spray; 1 tablespoon extra virgin olive oil; 1 cup thinly sliced yellow onion; 3 garlic cloves, minced; 1/2 cup thinly sliced celery; 1 cup chopped fresh tomato; 2 tablespoons capers, drained; 2 tablespoons chopped fresh parsley; 3/8 teaspoon salt (optional); 1/4 teaspoon black pepper; 8 drops hot sauce; 2 tablespoons dry white wine; 1/4 cup water; 1/4 teaspoon dried oregano leaves; 1 lb flounder fillets; 6 ounces angel hair pasta, cooked; 1 tablespoon parmesan cheese; 1 teaspoon parmesan cheese

18 ingredients

7 steps

Ingredients

cooking spray
1 tablespoon extra virgin olive oil
1 cup thinly sliced yellow onion
3 garlic cloves, minced
1/2 cup thinly sliced celery
1 cup chopped fresh tomato
2 tablespoons capers, drained
2 tablespoons chopped fresh parsley
3/8 teaspoon salt (optional)
1/4 teaspoon black pepper
8 drops hot sauce
2 tablespoons dry white wine
1/4 cup water
1/4 teaspoon dried oregano leaves
1 lb flounder fillets
6 ounces angel hair pasta, cooked
1 tablespoon parmesan cheese
1 teaspoon parmesan cheese

Directions

1

Preheat oven to 425 degrees F.
2

Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
3

Add olive oil and heat over medium-high heat.
4

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.
5

Add fish and spoon sauce over it.
6

Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
7

Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.