Flounder Mediterranean Recipe

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Most Helpful Positive Review

Mar 08, 2007

I followed the advice of other reviewers & cooked the flounder filets seperately (also, there's one person in our house who will only eat plain flounder) and added the sauce to the plate. I also used only half the amount of capers called for (I thought 4 Tbs woulkd be too much), a can of petite diced tomatoes(drained) and I couldn't get fresh basil so I used dried. The dish came out so good, I was very close to making the same thing for dinner again the next night. We had it with Jasmine rice, steamed summer squash & fresh Italian bread.

—Sheila T

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Most Helpful Critical Review

Aug 16, 2004

I prepared the sauce exactly as directed and it was delicious! This fish didn't cook so well in the oven with the sauce on top however. I, too, recommend cooking the fish (little salt, pepper, lemon) then adding the sauce afterward.

—KARLA8

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143 Ratings

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Nov 03, 2003

I made this recipe for a dinner party, and it was a huge hit. I put everything together before hand, and I popped it in the oven while everyone was having appetizers. Everyone raved about it. The only problem was that I didn't have more.

—JODI MISHOS

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Nov 14, 2003

This recipe is soooo good. I used Talapia as I like no bones or skin. My husband and I both couldn't get enough of the topping. Don't be scared by the first reviewer, this recipe is awesome!

—Elizabeth

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Jan 16, 2006

I can't believe I haven't already rated this one. I've been making this one for awhile and I always LOVE it. I typically don't use flounder, but instead use orange roughy, just because that's usually what I have on hand. I love topping this with a bit of feta cheese as I put in on my plate. It just adds to the whole Mediterranen feel. I love this one. Our family is divided, though. My husband is not an olive fan (and there is no way I'm skimping on those yummy kalamatas), and my youngest son is sort of picky, but my oldest son and I LOVE it. I think it would make a great sauce for pasta also.

—DBURDEN1

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Jul 14, 2003

The fish came out like mush... If I made this again I would make the fish seperately and use the rest as a sauce over the fish.

—SMALLO

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Jan 15, 2004

I loved this recipe!! I did change three things though- I used regular onion, a lot fewer Kalamata olives (I was afraid it would make it too salty), maybe half what it says- and fewer capers (about 2 Tbsp)- again afraid of the salt. Fish is so good for you but sometimes not the best tasting- this made it taste GREAT. I will be making this one again and again.

—KDA949

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Jul 13, 2003

I am an average cook who likes easy recipes. This was perfect! I used Tilapia and diced canned tomatoes. Directions were perfect, fish turned out flaky and sauce was not too heavy and tasted very fresh!

—CANADA1266

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Nutrition

Calories
282 kcal
14%

Carbohydrates
8.2 g
3%

Cholesterol
64 mg
21%

Fat
15.4 g
24%

Fiber
1.8 g
7%

Protein
24.4 g
49%

Sodium
778 mg
31%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Flounder Mediterranean

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 282
Calories from Fat: 139

% Daily Value *
Total Fat 15.4g 24 %
Saturated Fat 2.7g 13 %
Cholesterol 64mg 21 %
Sodium 778mg 31 %
** Potassium 544mg 15 %
Total Carbohydrates 8.2g 3 %
Dietary Fiber 1.8g 7 %
Protein 24.4g 49 %
Sugars 2.9g
** Vitamin A 16 %
** Vitamin C 21 %
** Calcium 11 %
** Iron 11 %
** Thiamin 13 %
** Niacin 54 %
** Vitamin B6 20 %
** Magnesium 25 %
** Folate 15 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.