3/4 cup ketchup
1 tablespoon balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon cayenne pepper, ground
1 garlic clove
2 1/2 pounds sole/flounder, uncooked
1/8 teaspoon black pepper
Preparation
Preheat oven to 400°F.
Stir together ketchup, vinegar, Worcestershire sauce, mustard, cayenne, and garlic (peeled and minced) in a small saucepan over medium-low heat. Cook for 10 minutes, stirring occasionally.
Rinse fish; pat dry with paper towels. Cut into six 5-ounce pieces, if necessary. Sprinkle with black pepper.
Line a broiler pan with aluminum foil, and coat lightly with cooking spray.
Arrange fish in a even layer on the broiler pan; pour sauce over fish. Bake for 10 to 12 minutes or until fish flakes easily with a fork.
Garnish with chopped fresh parsley, if desired.
Nutritional Information
| Calories | 190 |
| Calories from Fat | 20 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 90 mg |
| Sodium | 530 mg |
| Total Carbohydrate | 9 g |
| Dietary Fiber | 0 g |
| Sugars | 8 g |
| Protein | 32 g |
| Vitamin A | 8% |
| Vitamin C | 8% |
| Calcium | 4% |
| Iron | 4% |
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