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