Flounder Mediterranean

Flounder Mediterranean

129
Martin Kaplan 0

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

Ingredients 45 m {{adjustedServings}} servings 282 cals

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Nutrition

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  • Calories:
  • 282 kcal
  • 14%
  • Fat:
  • 15.4 g
  • 24%
  • Carbs:
  • 8.2g
  • 3%
  • Protein:
  • 24.4 g
  • 49%
  • Cholesterol:
  • 63 mg
  • 21%
  • Sodium:
  • 777 mg
  • 31%

Based on a 2,000 calorie diet

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Directions

  • Prep

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  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.
Tips & Tricks
Salmon with Lemon and Dill

Ideal pairing of salmon with butter sauce, dill and lemon.

Baked Tilapia Parmesan

The whole family will love this crispy baked fish.

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Reviews 129

  1. 172 Ratings

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Sheila T
3/8/2007

I followed the advice of other reviewers & cooked the flounder filets seperately (also, there's one person in our house who will only eat plain flounder) and added the sauce to the plate. I also used only half the amount of capers called for (I thought 4 Tbs woulkd be too much), a can of petite diced tomatoes(drained) and I couldn't get fresh basil so I used dried. The dish came out so good, I was very close to making the same thing for dinner again the next night. We had it with Jasmine rice, steamed summer squash & fresh Italian bread.

JODI MISHOS
11/3/2003

I made this recipe for a dinner party, and it was a huge hit. I put everything together before hand, and I popped it in the oven while everyone was having appetizers. Everyone raved about it. The only problem was that I didn't have more.

Elizabeth
11/14/2003

This recipe is soooo good. I used Talapia as I like no bones or skin. My husband and I both couldn't get enough of the topping. Don't be scared by the first reviewer, this recipe is awesome!