Directions:
- Preheat oven to 425°F.
- Make sauce: Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, then transfer to a 2-quart gratin dish or other wide shallow baking dish.
- Prepare flounder: Stir together bread crumbs, butter, salt, and pepper with a fork until combined. Season flounder with salt and pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Gently press bread crumbs onto flounder.
- Drizzle wine carefully around fish into sauce (not over fish) and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 249.69 Kcal (1045 kJ) | ||
| Calories from fat | 152.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.92g | 26% | |
|---|---|---|---|
| Cholesterol | 35.65mg | 12% | |
| Sodium | 607.28mg | 25% | |
| Potassium | 226.97mg | 5% | |
| Total Carbs | 14.94g | 5% | |
| Sugars | 2.14g | 9% | |
| Dietary Fiber | 2.06g | 8% | |
| Protein | 5.9g | 12% | |
| Vitamin C | 4.9mg | 8% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1mg | 6% | |
| Calcium | 56.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 182.63 Kcal (765 kJ) | ||
| Calories from fat | 111.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.38g | 26% | |
|---|---|---|---|
| Cholesterol | 26.07mg | 12% | |
| Sodium | 444.18mg | 25% | |
| Potassium | 166.01mg | 5% | |
| Total Carbs | 10.93g | 5% | |
| Sugars | 1.56g | 9% | |
| Dietary Fiber | 1.51g | 8% | |
| Protein | 4.32g | 12% | |
| Vitamin C | 3.6mg | 8% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.7mg | 6% | |
| Calcium | 41mg | 6% | |
* 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.
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