Creole-Style Flounder
Creole-Style Flounder offers a flavorful combination of tender white fish topped with a spicy tomato and green pepper sauce. The dish is accented with thyme and bay leaf, served over fluffy rice. Perfect for a quick yet delicious meal that pairs well with a light salad or steamed vegetables.
Ingredients
Instructions
- Saute green pepper and green onions in butter until tender, but not brown.
- Stir in chopped tomatoes, tomato sauce, 1 teaspoon salt, 1/4 teaspoon pepper, thyme, and bay leaf.
- Simmer gently for 15 minutes.
- Remove bay leaf.
- Arrange fish fillets in a lightly greased shallow baking pan.
- Season fish with salt and pepper.
- Spoon sauce over fillets.
- Bake at 375°F for 15 minutes or until fish flakes easily with a fork.
- Serve over beds of hot buttered cooked rice.
Tips & Substitutions
For added depth of flavor, consider using smoked paprika or Cajun seasoning to enhance the dish. If you don't have flounder, any mild white fish like cod or tilapia works well as a substitute. Fresh herbs like parsley or basil can brighten the dish if added just before serving. For a kick, add some diced jalapeño to the sautéed vegetables.
Serving Suggestions
Serve the Creole-Style Flounder over a bed of hot buttered cooked rice for a satisfying meal. This dish pairs beautifully with a crisp green salad or steamed vegetables for a refreshing contrast. For a complete dinner, consider serving with crusty bread to soak up the delicious sauce.
Storage & Reheating
Store any leftover flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in the oven at 350°F for about 10 minutes or until heated through. Avoid microwaving as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Creole-Style Flounder contains roughly 175 calories, with 5g protein, 28g carbohydrates, and 7g fat. It is an excellent source of vitamin C (62% of the Daily Value), iron (38% of the Daily Value), and dietary fiber (24% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 1330mg per serving (58% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder for this recipe?
Yes, you can use frozen flounder. Just make sure to thaw it completely before cooking to ensure even baking. Place it in the refrigerator overnight or run it under cold water until defrosted.
What kind of tomatoes should I use?
You can use canned tomatoes for convenience, but fresh tomatoes can also work well if in season. If using fresh, about 4-5 medium-sized tomatoes, diced, will substitute for the canned variety.
How can I make this dish spicier?
To add some heat, include diced jalapeños or sprinkle in some cayenne pepper when sautéing the vegetables. You can also top the finished dish with hot sauce or serve with a spicy remoulade for a kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).