FLOUNDER WITH TOMATOES AND PEPPERS

This recipe is for one serving. Must be adjusted for more servings.

1 or 2 (5-oz) fresh or frozen flounder fillets (or other thin mild-flavored fillets

2 tsp olive oil

1 small green chile pepper, chopped to 2/3 cup*

1/3 cup finely chopped onion

2 small plum tomatoes, chopped

1 tsp capers, drained, optional

3 kalamata olives. pitted and sliced

1/8 tsp black pepper

fresh parsley sprigs for garnish, optional

Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Set aside.

In a medium skillet heat the oil over medium heat. Cook the green chili and onion in the hot oil about 4 minutes or until tender. Add the tomatoes, cover and simmer for 5 minutes.

Stir in the capers and olives. Arrange the fish on top of the vegetables. Sprinkle with the black pepper. Cover and simmer 4 to 6 minutes or just until the fish flakes easily when tested with a fork. Transfer to dinner plate and garnish with the parsley, if desired.

*When handling chile peppers always wear gloves or wash hands thoroughly with soap and water. Do not touch eyes before washing hands good.

Calories 295, 11g fat (2g sat), 68 mg cholesterol, 219 mg sodium, 20g carbs, 4g fiber, 30g protein

recipe idea and photo BH&G Diabetic meals