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Flounder Creole Recipe
|Uncooked brown rice||1 Cup (16 tbs)|
|Flounder fillets/Sole fillets||1 Pound|
|Onion||1 Cup (16 tbs), chopped|
|Green bell pepper||1 Cup (16 tbs), chopped|
|Tomatoes||1 Cup (16 tbs), chopped|
|White wine||1⁄4 Cup (4 tbs)|
|Fresh basil/1/2 teaspoon dried basil||1 Teaspoon|
|Salt||1⁄2 Teaspoon (optional)|
Serving size: Complete recipe
Calories 1487 Calories from Fat 337
% Daily Value*
Total Fat 38 g58.2%
Saturated Fat 14 g70%
Trans Fat 0 g
Cholesterol 256 mg
Sodium 2386.6 mg99.4%
Total Carbohydrates 200 g66.8%
Dietary Fiber 13.7 g55%
Sugars 28.5 g
Protein 76 g152.7%
Vitamin A 47.2% Vitamin C 245.7%
Calcium 24.1% Iron 27.6%
*Based on a 2000 Calorie diet
In a large pan with a cover place fillets.
Around fillets place onion, green pepper and tomatoes.
Pour wine over fillets; sprinkle with basil, salt and pepper.
Cook over medium-low heat for 10 minutes or until fish flakes easily.
On a serving platter arrange fillets; spoon rice around fillets.
Spoon vegetables and sauce over fillets and rice.