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Creole Flounder

Creole Flounder

Oven baked and oh, so easy to make! Delicately flavored flounder fillets are topped with tomatoes, bell pepper and other savory ingredients.


  • 2 pounds flounder or other mild flavored fish fillets
  • 2 medium tomatoes, chopped (1 1/2 cups)
  • 1 small green bell pepper, chopped (1/2 cup)
  • 1/3 cup lemon juice
  • 2 teaspoons vegetable oil
  • 1 teaspoon salt
  • 2 teaspoons instant minced onion
  • 1 teaspoon dried basil leaves
  • 1/4 teaspoon coarsely ground black pepper
  • 4 drops red pepper sauce


  1. Heat oven to 500 degrees F. Grease rectangular baking dish, 13 x 9 x 2 inches.
  2. If fish fillets are large, cut into 8 serving pieces.
  3. Place fish in baking dish.
  4. Mix remaining ingredients; spoon onto fish.
  5. Bake uncovered for 5 to 8 minutes or until fish flakes easily with fork.
  6. Garnish with green bell pepper rings if desired.

Yield: 8 servings

Enjoy this heartwarming dish with a crisp green salad and French dressing along with purchased croissants or baked crescent rolls.

Go for the Creole gusto by serving this southern dish with additional red pepper sauce.

Nutrition Information: 1 Serving: Calories 100 (Calories from Fat 20 ); Total Fat 2 g (Saturated Fat 0g); Cholesterol 50 mg; Sodium 380 mg; Total Carbohydrate 3 g (Dietary Fiber 1 g); Protein 18 g

Percent Daily Value*: Vitamin A 6 %; Vitamin C 14 %; Calcium 2 %; Iron 2 %

Exchanges: 1 Vegetable; 2 Very Lean Meat

*Percent Daily Values are based on a 2,000 calorie diet.

Recipe and photo credit (used with permission): Betty Crocker 2008/TM General Mills

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