Diabetes-Friendly Recipes

Baked Flounder with Peppers and Tomatoes

Servings: 4
Prep time:
Cook time:
Total: 30 minutes


  • 4 6-ounce fillets of flounder
  • ¼ teaspoon salt
  • freshly ground pepper (to taste)
  • 2 bell peppers, red and yellow
  • cooking spray
  • 1 sweet onion, chopped
  • 3 large cloves garlic
  • 2 tomatoes, seeded and chopped
  • 1 tablespoon minced fresh tarragon or 1 teaspoon crushed dried
  • 1 tablespoon balsamic vinegar


  1. Preheat oven to 375°F.
  2. Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside.
  3. Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop.
  4. Coat a non-stick skillet with cooking spray.
  5. Sauté the onion and garlic until onions are transparent.
  6. Add the bell peppers and tomatoes and cook stirring over high heat for 3 minutes.
  7. Stir in the tarragon and vinegar.
  8. Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque.
  9. Serve immediately.

Nutrition Information


Per serving:207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium
Diabetic exchanges:4 very lean protein, 1 carbohydrate (3 vegetable)


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