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Flounder Mediterranean

SUBMITTED BY: Martin Kaplan  PHOTO BY: heymeliss 

"Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable."
Flounder Mediterranean Recipe
RECIPE RATING:
This recipe has been rated 70 times with an average star rating of 4.5
Read Reviews (56)
PREP TIME  15 Min
COOK TIME  30 Min
READY IN  45 Min

SERVINGS

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Servings
 

INGREDIENTS (Nutrition)

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

DIRECTIONS

  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, and remove skins. Chop, and set aside.
  3. Heat olive oil in a skillet over medium heat, and saute onion until tender. Stir in garlic and Italian seasoning. Stir in tomatoes, and cook until tender. Mix in wine, olives, 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. Cover with the sauce, and top with remaining basil leaves.
  5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
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REVIEWS

The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on mar. 8, 2007 by Sheila T 
I followed the advice of other reviewers & cooked the flounder filets seperately (also,... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on nov. 14, 2003 by Elizabeth 
This recipe is soooo good. I used Talapia as I like no bones or skin. My husband and I both... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on nov. 3, 2003 by JODI MISHOS 
I made this recipe for a dinner party, and it was a huge hit. I put everything together... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on jan. 15, 2004 by KDA949 
I loved this recipe!! I did change three things though- I used regular onion, a lot fewer... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on jan. 16, 2006 by DBURDEN1 
I can't believe I haven't already rated this one. I've been making this one for awhile and I... MORE
The reviewer gave this recipe 1 stars. This recipe averages a 4.47 star rating.
Reviewed on jul. 14, 2003 by SMALLO 
The fish came out like mush... If I made this again I would make the fish seperately and use... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on jul. 13, 2003 by CANADA1266 
I am an average cook who likes easy recipes. This was perfect! I used Tilapia and diced... MORE
The reviewer gave this recipe 3 stars. This recipe averages a 4.47 star rating.
Reviewed on aug. 16, 2004 by KARLA8 
I prepared the sauce exactly as directed and it was delicious! This fish didn't cook so well... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 4.47 star rating.
Reviewed on aug. 25, 2004 by AJPOWELL30 
If you like the savory zip of kalmata and capers this is a great dish! My husband, who is not... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.47 star rating.
Reviewed on may 4, 2006 by SJRJA 
Delicious and flexible recipe. I used with cod, a little thicker so had to cook longer,... MORE

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Nutritional Information
Flounder Mediterranean

Servings Per Recipe: 4

Amount Per Serving

Calories: 282

  • Total Fat: 15.4g
  • Cholesterol: 64mg
  • Sodium: 778mg
  • Total Carbs: 8.2g
  •     Dietary Fiber: 1.8g
  • Protein: 24.4g

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