Flounder Mediterranean

Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.

Step: 1

Preheat oven to 425 degrees F (220 degrees C).

Step: 2

Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.

Step: 3

Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.

Step: 4

Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.

Step: 5

Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

Per Serving: 282 calories; protein 24.4g; carbohydrates 8.2g; fat 15.4g; cholesterol 63.5mg; sodium 777.5mg.

Depriving yourself can lead to lot of eat , late-night snacking, and mindless eats and it’s for this reason that Riner encourages people to indulge in “fun” foods every once in a while.

Avoidance on late-night snacking and cravings , it is much necessary to include some fun foods (or what one may perceive as off limits ). It means , if we can be order the healthiest thing on the menu but come home and graze on chips, perhaps we really will the junk food and should have just pleased it in the first place."

Because it comes to dinner , much eat or eating too much of the wrong item of food will make lead to bad habit on sleeping. On the flip side, a daylight food that is less than satiating can leave you wanting more and resulting in reaching for an eat bad food late-night snack even closer to sleep .