Flounder Mediterranean

Baked flounder in a Parmesan tomato sauce. Courtesy of allrecipes.com. Serves 4.

5 plum tomatoes

2 tablespoons of extra virgin olive oil

1/2 Spanish onion, chopped

2 cloves of garlic, chopped

1 pinch of Italian seasoning

24 kalamata olives, pitted and chopped

1/4 cup of white wine

1/4 cup of capers

1 teaspoon of fresh lemon juice

6 leaves of basil, chopped

3 tablespoons of freshly grated Parmesan cheese

1 pound flounder filets ( I usually but 1/2 pound per person, you may want to eye ball this)

6 leaves fresh basil torn

Preheat oven to 425 degrees f (220 degrees c).

Bring a sauce of water to a boil. Plunge the tomatoes into the boiling water and immediately remove to a medium bowl of ice water. ( I’ve learned that if you cut the skin by making an x at one end and once you see the skin lift you know it’s ready to place in the ice water) Remove and discard the skin. Chop and set aside.

Heat olive oil in a skillet over medium heat; saute onion till tender, about 5 minutes. Stir in the tomatoes, garlic and Italian seasoning; cook till tomatoes are tender about 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and the chopped basil. Reduce the heat and blend in the cheese and cook until the mixture is a thick sauce about 15 minutes.


Place flounder in a shallow baking dish. ( I seasoned it with a little of salt and pepper) Pour the sauce over the fish and top with remaining basil. ( I added the basil before serving)


Bake for 12 minutes or until the fish flakes easily with a fork.

2 thoughts on “Flounder Mediterranean

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