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
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Tumelo
[email protected]This dish is a great way to get your omega-3s. The flounder is a good source of healthy fats and the Mediterranean flavors are full of antioxidants.
Nathan Blanchard
[email protected]I'm not a huge fan of fish, but I really enjoyed this dish. The Mediterranean flavors were very well-balanced and the flounder was cooked perfectly.
Investor JR
[email protected]This is a delicious and easy-to-make dish. The flounder is cooked perfectly and the Mediterranean flavors are spot on.
Chris Bennett
[email protected]I've made this dish several times now and it's always a hit. It's a great way to use up leftover flounder or other white fish.
Mark Bermea
[email protected]This is a great recipe for a special occasion. It's elegant and delicious, and it's sure to impress your guests.
Julian Koburunga
[email protected]I made this dish for my family and they loved it. My kids especially loved the Mediterranean flavors.
Cole Rightmeier
[email protected]This dish is a great way to get your omega-3s. The flounder is a good source of healthy fats and the Mediterranean flavors are full of antioxidants.
Irene Nalubila
[email protected]I'm not a huge fan of fish, but I really enjoyed this dish. The Mediterranean flavors were very well-balanced and the flounder was cooked perfectly.
Vincent Liberto
[email protected]This is a delicious and easy-to-make dish. The flounder is cooked perfectly and the Mediterranean flavors are spot on.
Khem Pariyar
[email protected]I've made this dish several times now and it's always a hit. It's a great way to use up leftover flounder or other white fish.
Onwuke NDIDIAMAKALYDIA
[email protected]This is a great recipe for a special occasion. It's elegant and delicious, and it's sure to impress your guests.
velu devakumar
[email protected]I made this dish for my family and they loved it. My kids especially loved the Mediterranean flavors.
mubeenmubeen
[email protected]This dish is a great way to get your omega-3s. The flounder is a good source of healthy fats and the Mediterranean flavors are full of antioxidants.
Jotaro Kujo
[email protected]I'm not a huge fan of fish, but I really enjoyed this dish. The Mediterranean flavors were very well-balanced and the flounder was cooked perfectly.
Aayush Magar
[email protected]This is one of my favorite fish recipes. The Mediterranean flavors are so flavorful and the flounder cooks up so moist and flaky.
Rdx King
[email protected]I've made this dish several times now and it's always a crowd-pleaser. It's a great way to use up leftover flounder.
TARIQ ALASHRAM
[email protected]I made this dish for a dinner party and it was a huge hit. Everyone loved the flavor and presentation.
Walter Egami
[email protected]This is a great recipe for a light and healthy meal. The flounder is a lean fish and the Mediterranean flavors are not too heavy.
Sarah Field
[email protected]I was pleasantly surprised by how easy this dish was to make. It only took about 30 minutes and the results were fantastic.
Madillo Ramapepe
[email protected]This dish was absolutely delicious! The flounder was cooked perfectly and the Mediterranean flavors were spot on. I will definitely be making this again.