Flounder Mediterranean

5 steps

Prep:15minCook:30min

Updated at: Thu, 17 Aug 2023 03:38:10 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories349.8 kcal (17%)

Total Fat24.8 g (35%)

Carbs9.3 g (4%)

Sugars2.9 g (3%)

Protein16.7 g (33%)

Sodium1194.3 mg (60%)

Fiber4.7 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

5plum tomatoes

2 tbspsextra virgin olive oil

0.5onion

chopped

2 clovesgarlic

chopped

1 pinchitalian seasoning

24kalamata olives

pitted and chopped

½ cupwhite wine

¼ cupcapers

1 tbspsfresh lemon juice

6fresh basil leaves

chopped

3 tbspsparmesan cheese

freshly grated

1 poundflounder fillets

6 leavesfresh basil

torn

Instructions

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.