For a richer flavor, use sun-dried tomatoes packed in oil in addition to the fresh tomatoes. If you don't have fresh basil, you can use 1 teaspoon of dried basil, but fresh is highly recommended for the best flavor. Serve with a side of fluffy white rice or quinoa and a steamed green vegetable such as broccoli or asparagus for a complete and healthy meal.
Flounder Mediterranean
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PREP TIME15 mins
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COOK TIME30 mins
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TOTAL TIME45 mins
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SERVING4 People
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VIEWS882
Embark on a culinary journey to the sun-kissed shores of the Mediterranean with this vibrant and flavorful baked flounder. A medley of fresh tomatoes, Kalamata olives, capers, and aromatic herbs creates a symphony of taste that will transport your senses.
Ingridients
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Nutrition
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Carbohydrate8 g
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Cholesterol64 mg
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Fiber2 g
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Protein24 g
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Saturated Fat3 g
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Sodium778 mg
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Sugar3 g
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Fat15 g
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Unsaturated Fat0 g
DIRECTIONS
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01 Step
Recipe View Preheat oven to 425 degrees F (220 degrees C). (5 minutes)
02 Step
Recipe View Prepare the tomatoes: Bring a saucepan of water to a boil. Score the bottom of each tomato with an 'X'. Plunge tomatoes into the boiling water for 30 seconds, then immediately transfer to a bowl of ice water; drain. (2 minutes) Remove and discard skins from tomatoes. Chop the peeled tomatoes and set aside. (5 minutes)
03 Step
Recipe View Sauté the aromatics: Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté until softened and translucent, about 5 minutes. (5 minutes) Stir in the chopped tomatoes, minced garlic, and Italian seasoning. Cook until tomatoes are tender and slightly broken down, about 5 to 7 minutes. (7 minutes)
04 Step
Recipe View Simmer the sauce: Mix in the chopped Kalamata olives, white wine, capers, and lemon juice. Reduce heat to low, blend in the grated Parmesan cheese, and simmer until the sauce has thickened slightly, about 15 minutes. (15 minutes) Stir in half of the chopped basil.
05 Step
Recipe View Bake the flounder: Place flounder fillets in a shallow baking dish. Pour the prepared Mediterranean sauce evenly over the fillets. Top with the remaining torn basil leaves. (2 minutes)
06 Step
Recipe View Bake in the preheated oven for 12 minutes, or until the fish is easily flaked with a fork and cooked through. (12 minutes)
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RECIPE REVIEWS
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Alexandra Brown
Jun 3, 2025Easy to follow recipe and the flounder came out perfectly cooked. Will definitely make this again.
Bianka Abernathy
Feb 22, 2025I made this last night and it was a hit! The sauce is amazing. I added a little red pepper flake for a touch of heat.
Filiberto Stracke
Sep 29, 2024I used canned diced tomatoes and it worked just fine. A great weeknight meal!
Columbus Marvin
Dec 12, 2023This recipe is absolutely delicious! The flavors are so vibrant and fresh. My family loved it!