Baked Flounder á La Creole Recipe

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Ingredients:

Serving

3 lbs flounder, cleaned and washed
1/4 tsp salt
pepper , to taste
1 large onion, peeled and chopped
1 bay leaf
2 sprigs fresh parsley
1 sprig fresh thyme
1 cup white wine ( chardonnay , pinot grigio , or sauvignon blanc are all very good)
3 tbsp butter
2 tbsp flour
1/2 cup mushroom, chopped
6 tomatoes, peeled and minced (canned is fine )
1/2 cup cracker, crushed

Directions:

Season fish with salt and pepper.
Distribute onion, bay leaf, parsley and thyme over the bottom of a baking pan.
Place fish over the herbs and pour wine over all.
Bake at 350F for 20 minutes.
While the fish is baking, melt the butter and add flour; when browned, add mushrooms and tomatoes.
Simmer for ten minutes.
Pour over the fish, cover with cracker crumbs; dot with remaining butter and bake for an additional ten minutes.
Garnish with parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	320.83 Kcal (1343 kJ)
Calories from fat	100.12 Kcal
		% Daily Value*
Total Fat	11.12g	17%
Cholesterol	117.3mg	39%
Sodium	846.49mg	35%
Potassium	613.44mg	13%
Total Carbs	16.99g	6%
Sugars	3.37g	13%
Dietary Fiber	1.83g	7%
Protein	29.6g	59%
Vitamin C	11mg	18%
Vitamin A	0.1mg	2%
Iron	0.8mg	4%
Calcium	77.1mg	8%

Amount Per 100 g
Calories	84.21 Kcal (353 kJ)
Calories from fat	26.28 Kcal
		% Daily Value*
Total Fat	2.92g	17%
Cholesterol	30.79mg	39%
Sodium	222.19mg	35%
Potassium	161.02mg	13%
Total Carbs	4.46g	6%
Sugars	0.89g	13%
Dietary Fiber	0.48g	7%
Protein	7.77g	59%
Vitamin C	2.9mg	18%
Iron	0.2mg	4%
Calcium	20.2mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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