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Tomato and Basil Flounder Recipe

Tomato and Basil Flounder Recipe

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Ingredients:

Serving

olive oil, for sauteing
1/2 onion, chopped
3 cloves garlic, chopped
1 red bell pepper, cut in strips
1 green bell pepper, cut in strips
6 plum tomatoes, diced
1/4 cup water
salt and freshly ground black pepper
2 tbsp dry oregano, plus more for seasoning
2 to 3 big leaves fresh basil
12 asparagus stalks
4 (1/4 lb) medium flounder fillets
garlic powder
chopped parsley, for garnish

Directions:

Coat a large saute pan with oil.
Saute, over medium heat, onion and garlic until onions are translucent. Add peppers. Cook approx. 2 minutes. Then add tomatoes and 1/4 cup water. Season with salt and black pepper to taste. Add oregano and basil. Cook for approximately 10 minutes, contents should be juicy. Add asparagus. Cook another 5 minutes.
Rinse fish in cold water. Season with a pinch of salt, black pepper, oregano, and garlic powder. Separate ingredients in saute pan. Push all solid ingredients to one side. Gently lay fish in hot liquid, try not to let fillets overlap. Cover. Cook 5 to 10 minutes depending on thickness of fillets.
When fillets become a milky white, they are done. Garnish with parsley.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant. The FN chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	741.48 Kcal (3104 kJ)
Calories from fat	164.79 Kcal
		% Daily Value*
Total Fat	18.31g	28%
Cholesterol	408.15mg	136%
Sodium	2703.61mg	113%
Potassium	2313.68mg	49%
Total Carbs	23.25g	8%
Sugars	13.21g	53%
Dietary Fiber	7.2g	29%
Protein	113.45g	227%
Vitamin C	153.7mg	256%
Vitamin A	3mg	99%
Iron	53.5mg	297%
Calcium	304.3mg	30%

Amount Per 100 g
Calories	52.88 Kcal (221 kJ)
Calories from fat	11.75 Kcal
		% Daily Value*
Total Fat	1.31g	28%
Cholesterol	29.11mg	136%
Sodium	192.82mg	113%
Potassium	165.01mg	49%
Total Carbs	1.66g	8%
Sugars	0.94g	53%
Dietary Fiber	0.51g	29%
Protein	8.09g	227%
Vitamin C	11mg	256%
Vitamin A	0.2mg	99%
Iron	3.8mg	297%
Calcium	21.7mg	30%

* 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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