Italian Style Flounder Recipe

Looking for an easy Italian Style Flounder recipe? Learn how to make Italian Style Flounder using healthy ingredients.


Submitted by mbthompson42

Makes 6 servings



Flounder with tomatoes, capers and olives

Recipe Ingredients for Italian Style Flounder

2 lbs flounder
14 oz tomatoes, diced
3 tbs extra virgin olive oil
2 tbs capers
12 olives, kalamata, chopped
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup lemon juice
3 tbs parmesan cheese

Recipe Directions for Italian Style Flounder

  1. Preheat oven to 350 degrees

  2. Arrange flounder in baking dish

  3. mix next 7 ingredients and pour over fish

  4. top with parmesan

  5. cover and bake for 30 minutes until fish flakes easily with a fork

  6. **You can make this separately. Make your sauce in a pan on the stove and broil your fish-serve sauce over fish

Categories

Fish, Seafood, Main Dish

Nutrition Facts
Serving Size 249.2g
Amount Per Serving
Calories
274
Calories from Fat
98
% Daily Value*
Total Fat
10.9g
17%
Saturated Fat
2.1g
11%
Trans Fat
0.0g
Cholesterol
105mg
35%
Sodium
362mg
15%
Potassium
704mg
20%
Total Carbohydrates
4.6g
2%
Dietary Fiber
1.4g
6%
Sugars
2.0g
Protein
38.3g
Vitamin A 14% Vitamin C 23%
Calcium 8% Iron 7%
* 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
B+
  Good points
  • Low in sugar
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
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