Flounder Mediterranean

Flounder Mediterranean

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

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

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

Directions

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

Step 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.

Step 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.

Step 4
Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.

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

Nutrition Facts (per serving)

282
Calories
15g
Fat
8g
Carbs
24g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 282
% Daily Value *
Total Fat15g 20%
Saturated Fat3g 14%
Cholesterol64mg 21%
Sodium778mg 34%
Total Carbohydrate8g 3%
Dietary Fiber2g 6%
Total Sugars3g
Protein24g
Vitamin C13mg 64%
Calcium91mg 7%
Iron1mg 6%
Potassium544mg 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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