Flounder Mediterranean Recipe - Allrecipes.com
Flounder Mediterranean Recipe
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Flounder Mediterranean
Healthy baked flounder seasoned with the flavors of the Mediterranean. See more
  • READY IN 45 mins

Flounder Mediterranean

Recipe by  

"Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable."

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Ingredients Edit and Save

Original recipe makes 4 servings Change Servings
  • PREP

    15 mins
  • COOK

    30 mins

    45 mins


  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. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
  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.
  4. Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
  5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Kitchen-Friendly View


  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Reviews More Reviews

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.

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.

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.

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!

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.

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.

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.

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!


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  • Calories
  • 282 kcal
  • 14%
  • Carbohydrates
  • 8.2 g
  • 3%
  • Cholesterol
  • 63 mg
  • 21%
  • Fat
  • 15.4 g
  • 24%
  • Fiber
  • 1.8 g
  • 7%
  • Protein
  • 24.4 g
  • 49%
  • Sodium
  • 777 mg
  • 31%

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

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