Flounder Mediterranean

Name: Flounder Mediterranean
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 5 roma (plum) tomatoes; 2 tablespoons extra virgin olive oil; 0.5 Spanish onion, chopped; 2 cloves garlic, chopped; 1 pinch Italian seasoning; 24 kalamata olives, pitted and chopped; 0.25 cup white wine; 0.25 cup capers; 1 teaspoon fresh lemon juice; 6 leaves fresh basil, chopped; 3 tablespoons freshly grated Parmesan cheese; 1 pound flounder fillets; 6 leaves fresh basil, torn

4.6

(291)

219 Reviews

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Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.

Recipe by MACKAPLAN3

Updated on November 2, 2022

32

Prep Time:

15 mins

Cook Time:

30 mins

Total Time:

45 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

5 roma (plum) tomatoes
2 tablespoons extra virgin olive oil
½ Spanish onion, chopped
2 cloves garlic, chopped
1 pinch Italian seasoning
24 kalamata olives, pitted and chopped
¼ cup white wine
¼ cup capers
1 teaspoon fresh lemon juice
6 leaves fresh basil, chopped
3 tablespoons freshly grated Parmesan cheese
1 pound flounder fillets
6 leaves fresh basil, torn

Directions

Preheat oven to 425 degrees F (220 degrees C).
Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

cookin'mama

Nutrition Facts (per serving)

282	Calories
15g	Fat
8g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 282
% Daily Value *
Total Fat 15g	20%
Saturated Fat 3g	14%
Cholesterol 64mg	21%
Sodium 778mg	34%
Total Carbohydrate 8g	3%
Dietary Fiber 2g	6%
Total Sugars 3g
Protein 24g
Vitamin C 13mg	64%
Calcium 91mg	7%
Iron 1mg	6%
Potassium 544mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.