Best 3 Mediterranean Fish Flounder Recipes
In the culinary world, embarking on a culinary journey to discover the delectable flavors of "Mediterranean Fish Flounder" is an adventure that promises to tantalize taste buds and transport you to the shores of the Mediterranean Sea. This versatile fish, renowned for its delicate texture and mild flavor, offers a culinary canvas for a symphony of vibrant herbs and spices, fresh vegetables, and zesty citrus notes. Whether grilled, baked, pan-fried, or roasted, Mediterranean fish flounder can be transformed into a culinary masterpiece, capturing the essence of the Mediterranean lifestyle and inviting you to indulge in a feast for the senses.
Check out the recipes below so you can choose the best recipe for yourself!
MEDITERRANEAN FLOUNDER
Wonderful one-dish meal, low in fat and calories. This is also great with 1 cup of zucchini thrown in while sauteing onion. From the 300-calorie One-Dish Meal Cookbook.
Provided by TheGrumpyChef
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- Preheat oven to 425 degrees F.
- Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
- Add olive oil and heat over medium-high heat.
- Add onion, garlic, and celery and cook about 3 minutes. Add tomato, capers, parsley, salt, black pepper, hot sauce, wine, water, and oregano. Bring to a boil, reduce heat, cover tightly, and simmer 5-6 minutes, or until vegetables are tender.
- Add fish and spoon sauce over it.
- Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
- Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.
MEDITERRANEAN FISH (FLOUNDER)
You can use any firm fish for this recipe- I have used flounder-aka sole, mahi mahi, halibut and tilapia. It makes a wonderfully easy baked fish with tomatoes, kalamata olives, caper, onions and white wine. It is my absolute favorite way to make fish! I got the recipe from here but do not see it posted anymore so I will added it again for everyone to enjoy- it is SO EASY and SO GOOD!
Provided by kda949
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 425 degrees.
- Prepare tomatoes if using fresh by plunging them into boiling water, imediately removing them to a bowl of ice water and peeling the skins. Or you can chop them with the skins on or use canned- it is a person preference thing.
- heat olive oil in a medium skillet over medium heat. Add onions and saute until tender. Add garlic and Italian seasoning, stirring to combine. Add tomatoes and cook until tender. Mix in wine, olives, capers, lemon juice and half of the basil. If fresh basil- if fresh basil is not available add a couple teaspoons of dried basil-fresh is always better though. Reduce heat, blend in Parmesan cheese and cook until the mixture is hot and bubbly. If you prefer a thick sauce you can cook until the sauce has reduced to a thick sauce, about 15 minutes.
- Place fish in a shallow baking dish. Cover with the sauce mixture and bake in preheated oven 15-20 minutes depending on the fish used. Fish should flake easily with a fork when done, except for the mahi mahi which flakes when done, just not easily.
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 425 degrees F (220 degrees C).
- 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.
- 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.
- Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
- Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts : Calories 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, Sodium 777.5 mg, Sugar 2.9 g
Tips for Cooking Mediterranean Fish Flounder:
- Use fresh, high-quality flounder fillets. Look for fillets that are firm and have a mild, slightly sweet smell. - Season the flounder fillets with salt and pepper, and any other desired seasonings, before cooking. This will help to enhance the flavor of the fish. - Cook the flounder fillets over medium heat until they are cooked through. This will help to prevent the fish from becoming dry or overcooked. - Serve the flounder fillets immediately with your favorite sides. Some popular sides for Mediterranean fish flounder include roasted vegetables, grilled lemon wedges, and a side of rice or quinoa.Conclusion:
Mediterranean fish flounder is a delicious and healthy dish that is easy to prepare. By following these tips, you can ensure that your flounder fillets turn out perfectly cooked and flavorful. So next time you're looking for a quick and easy seafood meal, give Mediterranean fish flounder a try!
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