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Mediterranean Flounder Recipe

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


Submitted by mardy1107

Makes 4 servings



Flounder is baked in a Parmesan tomato sauce made with Italian herbs and seasonings, olives, and white wine."

Recipe Ingredients for Mediterranean Flounder

5 roma (plum) tomatoes
2 tablespoons extra virgin olive oil
1/2 Spanish onion, chopped
2 cloves garlic, chopped
1 pinch Italian seasoning
1/4 cup white wine
24 kalamata olives, pitted and chopped
4 tablespoons 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

Recipe Directions for Mediterranean Flounder

  1. 1. Preheat oven to 425 degrees F (220 degrees C).

  2. 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, and remove skins. Chop, and set aside.

  3. 3. Heat olive oil in a skillet over medium heat, and saute onion until tender. Stir in garlic and Italian seasoning. Stir in tomatoes, and cook until tender. Mix in wine, olives, 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. 4. Place flounder in a shallow baking dish. Cover with the sauce, and top with remaining basil leaves.

  5. 5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

Categories

Fish

Nutrition Facts
Serving Size 376.8g
Amount Per Serving
Calories
293
Calories from Fat
113
% Daily Value*
Total Fat
12.5g
19%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
81mg
27%
Sodium
688mg
29%
Potassium
447mg
13%
Total Carbohydrates
10.8g
4%
Dietary Fiber
2.7g
11%
Sugars
4.6g
Protein
30.8g
Vitamin A 30% Vitamin C 55%
Calcium 12% Iron 14%
* 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 A
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • Contains alcohol
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