How to Make Flounder Mediterranean - A Step-by-Step Guide

Flounder Mediterranean is a delightful and delicious dish that brings together the flavors of the Mediterranean region in a simple and satisfying way. This recipe features tender flounder fillets cooked with a variety of flavorful ingredients, including tomatoes, olives, capers, and fresh herbs. The result is a dish that is light, fresh, and bursting with vibrant, savory flavors.

Flounder is a mild and delicate white fish that pairs exceptionally well with the bold and briny flavors o...

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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

Information

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

  • 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.
  • Nutrition

    282 cal.

    • Total Fat: 15g
    • Saturated Fat: 3g
    • Cholesterol: 64mg
    • Sodium: 778mg
    • Total Carbohydrate: 8g
    • Dietary Fiber: 2g
    • Total Sugars: 3g
    • Protein: 24g
    • Vitamin C: 13mg
    • Calcium: 91mg
    • Iron: 1mg
    • Potassium: 544mg