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Рецепт Baked Flounder with Sweet Potato, Green Pepper, Onion, & Tomato
by Unknown Chef

Baked Flounder with Sweet Potato, Green Pepper, Onion, & Tomato

My sister-in-law, Auntie, gave me an Oxo Spiralizer for Christmas. Nice. Went on line to get ideas for using the gift. One website caught my attention, www.inspiralized.com. I am not related to the site owner nor am I a financial backer, just a fan. Anyway, came away with the idea to spiralize sweet potato and a bunch of creative ideas to try soon. This recipe yields four sizeable plates. Or, do what Babe and I did, portion out six smaller servings for leftover dinners and lunches that week.

I hope you enjoy this meal. Mangia!

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Подготовка: США American
Приготовление: Порций: 4

Ингредиенты

  • 4 - 4oz flounder filets
  • 5 to six handfuls of multi color kale - rinsed.
  • 1 large sweet potato - scrubbed then spiralized or cut into thin matchsticks if you do not have the capability to spiralize. I do not peel potatoes before preparing them.
  • 1 medium to large green pepper - rinsed and chopped
  • 1 cup raw white beans - soaked overnight - cooked in small crockpot for 6.5 hours.
  • 1 medium to large yellow onion - chopped
  • 3 medium tomatoes - rinsed and minced
  • half to 3/4 teaspoon of red pepper flakes
  • half tsp garlic powder
  • half tsp salt ( we use pink Himalayian)
  • 1 tsp Italian seasoning
  • 3/4 cup prepackaged Italian cheeses (Asiago/Fontina/skim Mozzarella/Parmesan/Provolone/Romano)
  • 2 Tbs EVOO
  • Prep time is pretty accurate. Cook time includes sauteing and baking.

Инструкции

  1. Prepare the green pepper, onion, sweet potato and tomatoes as described.
  2. Set oven to 400.
  3. In a saute pan, coat bottom with one and half Tbs EVOO and bring burner to med high. Add the red pepper flakes and the onion and green pepper. Saute for about 7 minutes then add the sweet potato. When the potatoes become wilted, add the diced tomatoes and stir. Add the white beans and mix again.
  4. Add the kale and the garlic powder, salt and Italian seasoning. Mix to thoroughly incorporate. Cover the saute pan to speed up the wilting of the kale.
  5. When kale becomes al-dente, move the pan ingredients to an oven proof casserole dish and spread.
  6. Add the Flounder fillets. Spread the cheese to cover from end to end.
  7. Place in 400 degree oven for about 10 minutes or until the cheese begins to lightly brown.