Baked Flounder with Dill and Caper Sour Cream is 200 calories, and prep time is under ten minutes. Ingredients: 4 (6-oz flouder fillets), fresh dill, lemon, 1/2 cup reduced fat sour cream, and 2 tablespoons capers.
Preheat oven to 425 degrees. Sprinkle salt and pepper evenly over fillets. Place fish on “butter sprayed” foil for easy clean up. Bake for about ten minutes or until fish flakes when tested with a fork. While fish bakes, combine capers and sour cream. Snip fresh dill onto fillets and serve with unlimited broccoli.
Add dill near the end of cooking time to maximize flavor. Serve with steamed broccoli and a lemon wedge. Add a tomato tossed salad and brown rice if you wish.