Cuisine

Mediterranean Flounder Delight

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

Recipe Details

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

Ingredients

  • 5roma (plum) tomatoes

  • 2tablespoonsextra virgin olive oil

  • ½Spanish onion, chopped

  • 2clovesgarlic, chopped

  • 1pinchItalian seasoning

  • 24kalamata olives, pitted and chopped

  • ¼cupwhite wine

  • ¼cupcapers

  • 1teaspoonfresh lemon juice

  • 6leavesfresh basil, chopped

  • 3tablespoonsfreshly grated Parmesan cheese

  • 1poundflounder fillets

  • 6leavesfresh basil, torn

Cooking Directions

  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.

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Nutrition Facts

Full Nutrition Label
Servings Per Recipe4
Calories282
% 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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