Flounder Mediterranean

Flounder Mediterranean


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


45 m servings 282 cals
Serving size has been adjusted!

Original recipe yields 4 servings



  • 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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  • Prep

  • Cook

  • Ready In

  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.


  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
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Your rating



  1. 176 Ratings


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...

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. ...

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!

I prepared the sauce exactly as directed and it was delicious! This fish didn't cook so well in the oven with the sauce on top however. I, too, recommend cooking the fish (little salt, pepper, ...

I can't believe I haven't already rated this one. I've been making this one for awhile and I always LOVE it. I typically don't use flounder, but instead use orange roughy, just because that's us...

The fish came out like mush... If I made this again I would make the fish seperately and use the rest as a sauce over the fish.

I loved this recipe!! I did change three things though- I used regular onion, a lot fewer Kalamata olives (I was afraid it would make it too salty), maybe half what it says- and fewer capers (ab...

I am an average cook who likes easy recipes. This was perfect! I used Tilapia and diced canned tomatoes. Directions were perfect, fish turned out flaky and sauce was not too heavy and tasted ...

Delicious and flexible recipe. I used with cod, a little thicker so had to cook longer, naturally. I threw about a cup of fresh baby spinach into the sauce that I needed to use up and that worke...