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Photo: Oxmoor House Photo by: Photo: Oxmoor House

Baked Flounder with Dill and Caper Cream

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

Oxmoor House APRIL 2009

  • Yield: 4 servings (serving size: 1 fillet and about 2 tablespoons cream)
  • Cook time: 12 Minutes
  • Prep time: 8 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 205
  • Calories from fat: 25%
  • Fat: 6g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 33.6g
  • Carbohydrate: 2.8g
  • Fiber: 0.2g
  • Cholesterol: 97mg
  • Iron: 0.7mg
  • Sodium: 356mg
  • Calcium: 83mg
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