Baked Flounder with Dill and Caper Cream

Fresh dill contributes sharp flavor and feathery elegance to this simple flounder recipe. Since heat diminishes the potency of fresh dill, it's best to add it to the dish near the end of the suggested cooking time.

Prep: 8 minutes; Cook: 12 minutes

Prep Time: 8 minutes
Cook Time: 12 minutes
Yield: 4 servings (serving size: 1 fillet and about 2 tablespoons cream)

Ingredients

• 1/4  teaspoon  black pepper
• 1/8  teaspoon  salt
• 4  (6-ounce) flounder fillets
• Cooking spray
• 1  tablespoon  chopped fresh dill
• 1/2  cup  reduced-fat sour cream
• 2  tablespoons  capers, drained
• 4  lemon wedges

Preparation

1. Preheat oven to 425°.

2. Sprinkle pepper and salt evenly over fillets. Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 425° for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

3. While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Squeeze 1 lemon wedge over each serving. Serve with Caper Cream.

Nutritional Information

Calories:

205 (25% from fat)

Fat:

6g (sat 2.9g,mono 0.4g,poly 0.6g)

Protein:

33.6g

Carbohydrate:

2.8g

Fiber:

0.2g

Cholesterol:

97mg

Iron:

0.7mg

Sodium:

356mg

Calcium:

83mg