Baked Flounder with Mozzarella cream sauce

tbisca1

I found this recipe online last week and had it last night. It was so good I had to share! Now these measurements are for 3 people....hope you like it!

6 flounder fillets (or any white fish)
1/4 cup red onions, chopped
1/4 cup sweet green bell peppers, chopped
3 tablespoons butter (I use Smart Balance Light with Flax)
3 tablespoons whole wheat flour
salt and pepper
1 teaspoon fresh tarragon or dry
1 teaspoon fresh basil or dry
1/2 cup fat-free milk
3 tablespoons Light Sour Cream---(this wasn't included in the original recipe but I found it made it creamier)
3/4 cup 2% reduced fat mozzarella cheese, shredded

Directions:
Prep Time: 10 mins
Total Time: 35 mins
1 Saute the onions and bell pepper in butter until the vegetables soften.
2 Add flour, salt, pepper, tarragon, basil, and milk, stirring until blended.
3 Cook sauce until it thickens, stirring constantly.
4 Lower the heat and add light sour cream and mozzarella cheese, stirring until the cheese just melts. Do NOT boil the cheese or it will get stringy.
5 Rinse the flounder fillets in cold water, then drain and pat dry.
6 Arrange the fish in a single layer in an oblong baking dish.
7 Spoon the sauce over all.
8 Bake at 425ºF for 8 to 10 minutes or until the fish flakes easily when tested with a fork.

cnada

thanks!! this sounds good. I'll try it!

Brownski860

whats the calorie count on this?

BlessedHeart

Yum! Thanks for sharing!:flowerforyou:

MzMiller1215

Thanks for sharing!! I like Flounder. :happy:

WifedUpMartin

Do you by chance know the cals on this dish?! It sounds good!

tbisca1

whats the calorie count on this?

Butter - Smart Balance Light, Buttery Spread W/Flax Oil, 1 Tbsp 50calories
Market Pantry - Fat Free Skim Milk (Vitamins A & D), 0.25 cup 23calories
Gold Medal - All Natural Whole Wheat Flour, 1/8 cup 50 calories
Spices - Tarragon, dried, 0.33 tsp, leaves 0 cal.
Red Onion - Red Onions (Chopped), 1/12 c 4 calories
Tony Chacheres - Salt-Free Creole Seasoning , 6 tsp 0 cal.
Peppers, Green, Bell Fresh - Peppers, Green, Bell, 0.25 cup 7 calories
Market Pantry - Low-Moisture Part-Skim Mozzarella (Reduced Fat 2% Milk Shredded Cheese), 1/4 cup 70 calories
Market Pantry - Flouner Fillets, 9.32 oz., 2 pieces 200 calories
Market Pantry - Light Sour Cream, 1 Tbsp 20 calories

total calories: 424

tbisca1

I have already divided the ingredients up so 424 for 1 person.

sibach

Sounds good, but lots of ingredients!!! I might have to try it tho...what kinda flounder do you get?

chrissym78

bumpp!

tbisca1

Sounds good, but lots of ingredients!!! I might have to try it tho...what kinda flounder do you get?

well lucily I had all the ingredients on hand! I just got individually wrapped, frozen fillets from Target. About six or seven come in the bag. But any will do!

devineyallen

sounds yummy! I am definitely going to have to try this! I love flounder and living on the ms coast it is very easy to get! thanks for the recipe!