Flounder Mediterranean


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

Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
4 servings


  • 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

  • ÂĽ cup white wine

  • ÂĽ 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


  1. Preheat oven to 425 degrees F (220 degrees C).

  2. 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.

  3. 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.

  4. Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.

  5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

    close up a fillet of Flounder with Mediterranean on top with fresh herbs on a white plate

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.

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