- 1 small onion, diced
- 3 plum tomatoes, diced
- 1/3 cup dry white wine or fat-free reduced-sodium chicken broth
- 4 flounder, cod or scrod fillets
- 1/4 teaspoon salt
- 3/4 cup fresh bread crumbs
- 2 tablespoons parsley
- 1 tablespoon butter or margarine
- 2 teaspoons Dijon mustard
- Preheat oven to 400 degrees F (200 degrees C).
- Coat a large ovenproof skillet with nonstick spray. Add the onion. Coat with nonstick spray. Cook, stirring occasionally, over medium heat for 3 to 4 minutes, or until soft. Add the tomatoes. Cook, stirring occasionally, for 2 to 3 minutes, or until soft. Increase the heat to medium-high. Add the wine or broth. Cook for 2 minutes, or until reduced by half. Remove from the heat. Arrange the fillets in a single layer over the mixture. Sprinkle with salt.
- Meanwhile, in a small bowl, combine the bread crumbs, parsley, butter or margarine, and mustard. Sprinkle evenly over the fillets. Press gently to adhere.
- Bake for 15 to 20 minutes, or until the fish flakes easily.