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Flounder Mediterranean

Flounder Mediterranean is a delectable seafood dish that originates from the rich culinary traditions of the Mediterranean region. This dish features tender and flaky flounder fillets that are paired with a vibrant and flavorful array of Mediterranean-inspired ingredients. With its combination of fresh seafood, aromatic herbs, and zesty citrus flavors, Flounder Mediterranean is a popular choice for those seeking a light and healthy meal that is also bursting with robust taste.

Prep Time:

15 mins

Cook Time:

30 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

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

Directions

Step 1

Preheat oven to 425 degrees F (220 degrees C).

Step 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.

Step 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.

Step 4

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

Step 5

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

Nutrition Facts (per serving)

282

Calories

15g

Fat

Carbs

24g

Protein

Complement

The dish typically includes ingredients such as tomatoes, olives, capers, garlic, and fresh herbs, all of which come together to create a symphony of savory and tangy flavors. The fillets are often seasoned with a blend of Mediterranean spices, and then pan-seared or baked to perfection. The result is a dish that is not only visually stunning, but also tantalizing to the taste buds. Flounder Mediterranean is a versatile dish that can be served as a main course for a special dinner or as a light and refreshing option for a leisurely lunch. With its delightful combination of flavors and textures, it is no wonder that Flounder Mediterranean is a beloved choice for seafood enthusiasts and Mediterranean cuisine aficionados alike.