* Exported from MasterCook *

CREOLE STYLE FLOUNDER

Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories : 5-10G Low Carb Regional Cajun-Creole
Znew

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lg green pepper -- sliced in thin
strips
1 cup green onions -- and tops sliced
2 tbsp butter
1 can tomatoes -- chopped
8 oz tomato puree -- 250gr
salt and pepper
1/2 tsp ground thyme
1 bay leaf
1 1/2 lb flounder -- 750gr

Cook onions and pepper in butter until soft (not brown). Stir in tomatoes, tomato sauce, salt and pepper, thyme and bay leaf. Simmer 15 minutes. Remove bay leaf.Spoon over flounder. Bake at 375°F-190°C for 15 minutes or until flounder is flaky.

Source: jlewis@bigsky.net

Cuisine:
"Cajun-Creole"










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Per Serving (excluding unknown items): 251 Calories; 8g Fat (28.9% calories from fat); 34g Protein; 11g Carbohydrate; 3g Dietary Fiber; 97mg Cholesterol; 430mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 1 Fat.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore Sept 2000
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com






Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0