Salt-Free Flounder With Cumin and Peppers

Ingredients

• 2 pounds flounder fillets
• 1 lemon
• 1 teaspoon ground cumin
• ¼ teaspoon cayenne pepper
• 4 tablespoons olive oil
• 1 cup chopped onion
• 1 cup chopped green pepper
• 1 cup chopped red pepper
• 1 large clove garlic, minced
• 1 tablespoon sherry wine vinegar
• 1 ½ tablespoons minced fresh parsley

• Nutritional Information

  • Nutritional analysis per serving (6 servings)

    213 calories; 12 grams fat; 1 gram saturated fat; 0 grams trans fat; 7 grams monounsaturated fat; 1 gram polyunsaturated fat; 5 grams carbohydrates; 1 gram dietary fiber; 2 grams sugars; 19 grams protein; 68 milligrams cholesterol; 451 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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6 servings

Preparation

1. Pat flounder dry with paper towels and sprinkle with juice of half the lemon, one-half teaspoon of the cumin and the cayenne pepper. Set aside. Finely chop the lemon half that was juiced and reserve it.
2. Preheat oven to 400 degrees.
3. Heat half the oil in a skillet, add the onion and peppers and saute until tender. Add the garlic and stir in the reserved chopped lemon. Oil a baking dish that is at least 12 inches long.
4. Arrange the flounder fillets, overlapping each other in the baking dish. Spread the vegetable mixture over and around the fish.
5. Combine the remaining two tablespoons of olive oil with the remaining one-half teaspoon of cumin and the sherry vinegar and sprinkle over the fish. Bake 20 minutes.
6. Just before serving sprinkle fish with the juice of the remaining half of the lemon and the parsley.

35 minutes