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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 4 |
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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. 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.
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