Baked Flounder with Tomato-Caper Sauce Recipe

Looking for an easy Baked Flounder with Tomato-Caper Sauce recipe? Learn how to make Baked Flounder with Tomato-Caper Sauce using healthy ingredients.


Submitted by boydmer8482

Makes 4 servings



can substitute tilapia or sole for the flounder

Recipe Ingredients for Baked Flounder with Tomato-Caper Sauce

2 tablespoons olive oil
1 medium onion, finely chopped
1 cup finely chopped fennel bulb (sometimes called anise)
1 garlic clove, thinly sliced
14 1/2 oz diced tomatoes
1/4 cup dry white wine
2 tablespoons capers, rinsed and drained
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 cup fine dry bread crumbs
3 tablespoons unsalted butter, well softened
1/4 teaspoon salt
1/8 teaspoon black pepper
24 oz flounder or sole fillet
2 tablespoons dry white wine

Recipe Directions for Baked Flounder with Tomato-Caper Sauce

  1. Preheat oven to 425°F.

  2. Make sauce:

  3. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, then transfer to a 2-quart gratin dish or other wide shallow baking dish.

  4. Prepare flounder:

  5. Stir together bread crumbs, butter, salt, and pepper with a fork until combined. Season flounder with salt and pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Gently press bread crumbs onto flounder.

  6. Drizzle wine carefully around fish into sauce (not over fish) and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 382.6g
Amount Per Serving
Calories
446
Calories from Fat
167
% Daily Value*
Total Fat
18.6g
29%
Saturated Fat
6.0g
30%
Trans Fat
0.0g
Cholesterol
139mg
46%
Sodium
1074mg
45%
Potassium
1026mg
29%
Total Carbohydrates
20.2g
7%
Dietary Fiber
3.1g
12%
Sugars
4.3g
Protein
44.9g
Vitamin A 25% Vitamin C 30%
Calcium 8% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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