Best 4 Mediterranean Flounder Recipes

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Welcome to the ultimate guide to preparing a delicious Mediterranean flounder dish! Whether you're a seasoned seafood aficionado or a curious home chef looking to explore new culinary horizons, this article will lead you on a journey of flavor and inspiration. Flounder, a versatile fish known for its delicate taste and flaky texture, takes center stage in this culinary adventure. As we delve into the diverse world of Mediterranean cuisine, we'll uncover an array of recipes that showcase the versatility of flounder and highlight the vibrant flavors of the region. Get ready to embark on a savory expedition, where each recipe unveils a unique blend of herbs, spices, and cooking techniques that transform this humble fish into a Mediterranean masterpiece.

Check out the recipes below so you can choose the best recipe for yourself!

FLOUNDER MEDITERRANEAN



Flounder Mediterranean image

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

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

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

MEDITERRANEAN FLOUNDER



Mediterranean Flounder image

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

cooking spray
1 tablespoon extra virgin olive oil
1 cup thinly sliced yellow onion
3 garlic cloves, minced
1/2 cup thinly sliced celery
1 cup chopped fresh tomato
2 tablespoons capers, drained
2 tablespoons chopped fresh parsley
3/8 teaspoon salt (optional)
1/4 teaspoon black pepper
8 drops hot sauce
2 tablespoons dry white wine
1/4 cup water
1/4 teaspoon dried oregano leaves
1 lb flounder fillets
6 ounces angel hair pasta, cooked
1 tablespoon parmesan cheese
1 teaspoon parmesan cheese

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)



Mediterranean Fish (Flounder) image

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

5 roma tomatoes, chopped or 1 (15 ounce) can chopped tomatoes
2 tablespoons olive oil
1/2 onion, chopped
2 garlic cloves, chopped
1 pinch italian seasoning
1/4 cup white wine
24 kalamata olives, pitted and chopped
4 tablespoons capers
1 teaspoon lemon juice, fresh perfered
6 leaves fresh basil, chopped
3 tablespoons parmesan cheese
1 lb mahi mahi (any firm fish) or 1 lb tilapia fillet (any firm fish)

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 MEDITERRANEAN image

Categories     Fish     Bake     Casserole/Gratin     Fall     Healthy

Yield 4 people

Number Of Ingredients 14

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

Steps:

  • 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.

Tips:

  • Choose the Right Fish: Opt for flounder fillets that are firm and have a mild, sweet flavor.
  • Fresh Herbs: Use fresh herbs like thyme, oregano, and basil to enhance the Mediterranean flavors.
  • Lemon and Garlic: Lemon juice and garlic are essential ingredients for adding brightness and depth of flavor.
  • Proper Seasoning: Season the flounder fillets generously with salt and pepper before cooking.
  • Olive Oil: Use high-quality olive oil for sautéing and drizzling over the cooked fish.
  • Cooking Techniques: Pan-searing, baking, or grilling are all suitable cooking methods for Mediterranean flounder.
  • Vegetables: Incorporate Mediterranean vegetables like cherry tomatoes, zucchini, and bell peppers for a colorful and flavorful dish.
  • Garnish: Finish the dish with fresh herbs, lemon wedges, and a sprinkle of sea salt.

Conclusion:

With its versatility, delicate flavor, and health benefits, flounder is an excellent choice for a Mediterranean-inspired meal. These recipes offer a diverse range of cooking techniques and flavor combinations, ensuring that there's something for every palate. Whether you prefer pan-seared, baked, or grilled flounder, the recipes provided in this article will guide you in creating a delicious and satisfying dish. So gather your ingredients, fire up your kitchen, and embark on a culinary journey through the Mediterranean with these delectable flounder recipes.

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