Flounder Mediterranean recipe

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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

Nutrition Info

281.6 calories
carbohydrate: 8.2 g
cholesterol: 63.5 mg
fat: 15.4 g
fiber: 1.8 g
protein: 24.4 g
saturatedFat: 2.7 g
servingSize: -
sodium: 777.5 mg
sugar: 2.9 g
transFat: : -
unsaturatedFat: : -


  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.

Recipe Yield

4 servings

Recipe Note

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

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