HEART HEALTHY RECIPE (DINNER): FLOUNDER WITH SPICY TOMATO SAUCE

·         2 cups fresh tomatoes chopped

·         1 can (8 oz.) (no salt added) tomato sauce

·         ½ tsp. garlic powder

·         ½ tsp. basil

·         ¼ tsp. red pepper flakes

·         ¼ cup pimento stuffed olives cut in half

·         4 flounders filets, 5 to 6 ounces each

1.      Heat a large skillet over medium heat

2.      Add the tomatoes, tomato sauce and spices and bring to a boil, simmering for 3-5 minutes

3.      Add fish and cook about 4 minutes over medium heat

4.      Remove the fish and set aside

5.      Add the olives and stir

6.      Pour sauce over the fish and serve

Servings:  4

Serving size:  1 fish fillet

Nutritional Information

Calories:  196

Fat:  3 g

Saturated Fat:  0 g                          

Cholesterol:  82 mg              

Sodium:  380 mg                  

Carbohydrate:  7 g            

Fiber:  2 g

Protein:  34 g

"The Perfect Day"
By: Nanette Cameron, RD