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Flounder Marinara Recipe
|Onion||1 Cup (16 tbs), sliced|
|All-purpose flour||2 Tablespoon|
|Canned stewed tomatoes||1 Pound (1 Can)|
|Dried basil leaves||1⁄2 Teaspoon|
|Frozen flounder fillets||16 Ounce (1 Package)|
|Parmesan cheese||1⁄4 Cup (4 tbs), grated|
Calories 162 Calories from Fat 59
% Daily Value*
Total Fat 7 g10.3%
Saturated Fat 3.3 g16.5%
Trans Fat 0 g
Cholesterol 56.9 mg19%
Sodium 455.7 mg19%
Total Carbohydrates 11 g3.8%
Dietary Fiber 1.5 g6.1%
Sugars 3.8 g
Protein 16 g31.5%
Vitamin A 6.2% Vitamin C 13.7%
Calcium 9.2% Iron 8.4%
*Based on a 2000 Calorie diet
1 Preheat the oven to 375 degrees Fahrenheit.
2 In a skillet with heat proof handle, heat butter over medium heat, saute onion, stirring, about 5 minutes.
3 Remove from the heat and gradually blend in flour, stewed tomatoes and basil. Mix until smooth.
4 Slice frozen fillets in 6 pieces (thaw slightly, if necessary).
5 Put them in the sauce.
6 Sprinkle with Parmesan cheese.
7 Bake, covered, for 10 minutes.
8 Remove the cover and bake for another 5 to 7 minutes, or until golden.
9 Serve at once.