Flounder Mediterranean

Flounder is baked in a Parmesan tomato sauce made with Italian herbs and seasonings, olives, and white wine.

• Preparation Time: 15 mins
• Cooking Time: 30 mins
• Total Time: 45 mins
• Calories: 282 Calories

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 teaspoon fresh lemon juice
• 1 pinch Italian seasoning
• 2 cloves garlic, chopped
• 3 tablespoons freshly grated Parmesan cheese
• 6 leaves fresh basil, torn
• 5 roma (plum) tomatoes
• 24 kalamata olives, pitted and chopped
• 6 leaves fresh basil, chopped
• 1 pound flounder fillets
• 0.25 cup white wine
• 0.25 cup capers
• 0.5 Spanish onion, chopped

Recipe 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.