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1-½ teaspoons olive oil
¼ medium red onion, thinly sliced
½ cup grape or cherry tomatoes, halved
1 to 2 teaspoons white-wine vinegar
Coarse salt and ground pepper
1 flounder fillet (5 to 6 ounces)
2 tablespoons chopped fresh parsley
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Flounder with Tomato-Onion Ragout |
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Serves 1 | Prep time: 25 minutes| Total time: 25 minutes |
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Tomato-onion ragout
- In a 10-inch skillet, heat ½ teaspoon oil over medium. Add onion and cook, stirring occasionally, until light browned, 1 to 2 minutes. Add tomatoes and cook, stirring occasionally, until slightly collapsed, 30 to 60 seconds.
- Remove skillet from heat. Add vinegar; stir to combine. Season with salt and pepper. Remove to a bowl; cover and keep warm.
Flounder
- Wipe skillet clean with paper towels. Place 1 teaspoon oil in pan, and heat over medium-high. Season fish with salt and pepper; place in skillet. Cook, until lightly browned, about 2 minutes.
- With a wide metal spatula, carefully turn fish over; cook until opague throughout, about 1 minute. Transfer fish to a dinner plate. Spoon tomato-onion ragout over fish; serve with couscous or rice, if desired. Sprinkle parsley over top.
Per Serving: 234 calories; 8.9 grams fat; 30.5 grams protein; 7.2 grams carbohydrates; 1.5 gram fiber.
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