Sunday, March 23, 2014

Skillet Cajun Spiced Flounder with Tomatoes

I saw this recipe and wasn't totally sure if D would try it but he said ok.

He said it was really easy.  He thought about making it with canned diced tomatoes to make it more "stewy" but the tomatoes did break down.  He said the one thing he would do, is season the fish rather than lay them in the pans.  We would have a gain.

We had with rice.  Next time we will aslo add a vegetable.

Skillet Cajun Spiced Flounder with Tomatoes

Servings: 4 servings
Serving Size: 1 fillet
Old Points: 4 pts
Points+: 5 pts

Photo by ALB

1 tsp olive oil
4 (6 oz) pieces flounder fillets (or any white fish such as tilapia)
3/4 cup onion, chopped
2 cloves garlic, minced
3/4 cup diced green bell pepper
2 1/2 cups tomatoes, chopped
1 tbsp Cajun spice seasoning

In a deep skillet, cook onion and garlic in olive oil on medium heat for a few minutes until soft. Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes.

Lay fish fillets in the sauce, cover and cook on medium-low until fish flakes easily, approx 12-15. To serve, place fish on plate and spoon sauce on top. Serve immediately.

Nutritional Information
Calories: 205.8; Fat: 3.8 g; Protein: 33.2 g; Carb: 10.2 g; Fiber: 2.0 g; Sugar: 0.6 g; Sodium: 341 mg

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