Baked Flounder with Dill and Caper Cream

Baked Flounder with Dill and Caper Cream Recipe
Photo: Oxmoor House
Fresh dill contributes sharp flavor and feathery elegance to this simple flounder recipe. Since heat diminishes the potency of fresh dill, it's best to add it to the dish near the end of the suggested cooking time.

Prep: 8 minutes; Cook: 12 minutes

Yield:

4 servings (serving size: 1 fillet and about 2 tablespoons cream)

Recipe from

Oxmoor House

Recipe Time

Prep: 8 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 205
Caloriesfromfat 25 %
Fat 6 g
Satfat 2.9 g
Monofat 0.4 g
Polyfat 0.6 g
Protein 33.6 g
Carbohydrate 2.8 g
Fiber 0.2 g
Cholesterol 97 mg
Iron 0.7 mg
Sodium 356 mg
Calcium 83 mg

Ingredients

1/4 teaspoon black pepper
1/8 teaspoon salt
4 (6-ounce) flounder fillets
Cooking spray
1 tablespoon chopped fresh dill
1/2 cup reduced-fat sour cream
2 tablespoons capers, drained
4 lemon wedges

Preparation

1. Preheat oven to 425°.

2. Sprinkle pepper and salt evenly over fillets. Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 425° for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

3. While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Squeeze 1 lemon wedge over each serving. Serve with Caper Cream.

Cooking Light Fresh Food Fast,

Oxmoor House

April 2009
My Notes

Only you will be able to view, print, and edit this note.

Add Note