SNEAKER

Steamed Fish

Submitted by student, Francisco
and parent, Ines

"Fish is good for you."

Timing & Number of Servings:

This recipe takes 15 minutes to prepare, 20 minutes to cook and can feed 6 people.

Ingredients:

  • 2.2 pounds flounder fillets
  • 3 large carrots
  • 3 stalks celery
  • 2 red tomatoes
  • 1/2 large onion
  • 2 ounces green, pitted olives
  • 1/8 tablespoon ground oregano
  • 1 tablespoon white, unbleached flour

Recipe Directions:

  1. Season flounder fillets with salt and pepper.
  2. Dice carrots and celery.
  3. Mash tomatoes with oregano and salt using an electric mixer or by hand with a masher.
  4. Mix the tomatoes, vegetables and flour, and pour over the fish.
  5. Add the olives, cover the fish with aluminum foil, and bake at 350 degrees for 20 minutes.

Utensils:

  • Baking Dish
  • Electric Mixer
  • Knife
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Healthy Note:

Serve with your favorite vegetables.
 

Nutrition Facts

Serving Size: 8.9 ounces (254g)
Servings: 6

Amount Per Serving

Calories: 190
Calories from fat: 30
Total fat: 3.5g (6%)
Saturated fat: 0.5g (2%)
Cholesterol: 80mg (25%)
Sodium: 230mg
Total carbohydrate: 7g (2%)
Dietary fiber: 2g (6%)
Sugars: 4g
Protein: 32g
Vitamin A: 210%
Vitamin C: 20%
Calcium: 4%
Iron: 6%

Percent daily value based on a 2,000 calorie diet.