Baked Flounder with Sweet Potato, Green Pepper, Onion, & Tomato Recipe
My sister-in-law, Auntie, gave me an Oxo Spiralizer for Christmas. Nice. Went on line to get ideas for using the gift. One website caught my attention, www.inspiralized.com. I am not related to the site owner nor am I a financial backer, just a fan. Anyway, came away with the idea to spiralize sweet potato and a bunch of creative ideas to try soon. This recipe yields four sizeable plates. Or, do what Babe and I did, portion out six smaller servings for leftover dinners and lunches that week.
I hope you enjoy this meal. Mangia!
Ingredients
- 4 - 4oz flounder filets
- 5 to six handfuls of multi color kale - rinsed.
- 1 large sweet potato - scrubbed then spiralized or cut into thin matchsticks if you do not have the capability to spiralize. I do not peel potatoes before preparing them.
- 1 medium to large green pepper - rinsed and chopped
- 1 cup raw white beans - soaked overnight - cooked in small crockpot for 6.5 hours.
- 1 medium to large yellow onion - chopped
- 3 medium tomatoes - rinsed and minced
- half to 3/4 teaspoon of red pepper flakes
- half tsp garlic powder
- half tsp salt ( we use pink Himalayian)
- 1 tsp Italian seasoning
- 3/4 cup prepackaged Italian cheeses (Asiago/Fontina/skim Mozzarella/Parmesan/Provolone/Romano)
- 2 Tbs EVOO
- Prep time is pretty accurate. Cook time includes sauteing and baking.
Directions
- Prepare the green pepper, onion, sweet potato and tomatoes as described.
- Set oven to 400.
- In a saute pan, coat bottom with one and half Tbs EVOO and bring burner to med high. Add the red pepper flakes and the onion and green pepper. Saute for about 7 minutes then add the sweet potato. When the potatoes become wilted, add the diced tomatoes and stir. Add the white beans and mix again.
- Add the kale and the garlic powder, salt and Italian seasoning. Mix to thoroughly incorporate. Cover the saute pan to speed up the wilting of the kale.
- When kale becomes al-dente, move the pan ingredients to an oven proof casserole dish and spread.
- Add the Flounder fillets. Spread the cheese to cover from end to end.
- Place in 400 degree oven for about 10 minutes or until the cheese begins to lightly brown.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 4 servings | |
| Calories 346 | |
| Calories from Fat 99 | 29% |
| Total Fat 11.16g | 14% |
| Saturated Fat 2.66g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 33mg | 11% |
| Sodium 400mg | 17% |
| Potassium 1388mg | 40% |
| Total Carbs 39.52g | 11% |
| Dietary Fiber 9.4g | 31% |
| Sugars 4.55g | 3% |
| Protein 23.62g | 38% |
