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CookPal AI
Flounder Mediterranean

Flounder Mediterranean

Cost $20, save $15

Source: Recommended by CookPal

  • 30 Min
  • 4 Servings
  • $20

INGREDIENTS

  • Main Ingredients

    • 🍅 5 roma (plum) tomatoes
    • 2 tablespoons extra virgin olive oil
    • 🧅 ½ Spanish onion, chopped
    • 🧄 2 cloves garlic, chopped
    • 1 pinch Italian seasoning
    • 24 kalamata olives, pitted and chopped
    • ¼ cup white wine
    • ¼ cup 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

STEPS

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 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 for 5-7 minutes until tomatoes are tender.

4

Mix in olives, wine, capers, lemon juice, and half the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture reduces to a thick sauce, about 15 minutes.

5

Place flounder in a shallow baking dish. Pour sauce over the fillets and top with the remaining basil leaves.

6

Bake in the preheated oven for 12 minutes, until the fish is easily flaked with a fork.

NUTRIENTS

Per 1 serving

🔥

282

Calories

  • 24
    Protein
  • 8
    Carbs
  • 15
    Fats

💡 Pair with white rice and a green vegetable, such as steamed broccoli or sautéed spinach, for a complete meal.If flounder is unavailable, any mild white fish like cod or tilapia can be used as a substitute.For extra flavor, marinate the fish in lemon juice for 10 minutes before baking.