Greek Style Flounder
Experience the bright, Mediterranean flavors of Greek Style Flounder, a light and flavorful dish that's as easy to make as it is delicious. Tender flounder fillets are baked to perfection under a vibrant topping of juicy cherry tomatoes, briny Kalamata olives, and thinly sliced red onions, all infused with garlic, lemon juice, and aromatic oregano. A sprinkle of fresh parsley and optional crumbled feta cheese adds the perfect finishing touch, creating a dish that's bursting with color and taste. Ready in just 30 minutes, this healthy, oven-baked fish recipe is perfect for weeknight dinners or elegant entertaining. Serve alongside fluffy rice, herbed couscous, or a crisp green salad to transport your taste buds straight to the Mediterranean.
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Recipe Information
Ingredients
- 4 pieces Flounder fillets
- 2 tablespoons Olive oil
- 2 pieces Garlic cloves, minced
- 1.5 cups Cherry tomatoes, halved
- 0.5 cup Kalamata olives, pitted and chopped
- 0.5 cup Red onion, thinly sliced
- 2 tablespoons Lemon juice
- 1 teaspoon Dried oregano
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Feta cheese, crumbled (optional)
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a baking dish with 1 tablespoon of olive oil.
Pat the flounder fillets dry with paper towels and place them in the greased baking dish in a single layer.
In a mixing bowl, combine 1 tablespoon of olive oil, minced garlic, cherry tomatoes, Kalamata olives, red onion, lemon juice, dried oregano, salt, and black pepper. Toss well to coat the ingredients evenly.
Spoon the tomato and olive mixture evenly over the flounder fillets, ensuring they are fully covered.
Place the baking dish in the oven and bake for 15-18 minutes, or until the flounder is opaque and flakes easily with a fork.
Remove the dish from the oven and sprinkle the chopped parsley over the top. If using feta cheese, sprinkle it on as well for extra flavor.
Serve immediately with a side of rice, couscous, or a fresh green salad for a complete meal.
Nutrition Facts
Calories |
896 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.5 g | 61% | |
| Saturated Fat | 14.6 g | 73% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 245 mg | 82% | |
| Sodium | 3062 mg | 133% | |
| Total Carbohydrate | 27.8 g | 10% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 12.8 g | ||
| Protein | 88.4 g | 177% | |
| Vitamin D | 12.0 mcg | 60% | |
| Calcium | 472 mg | 36% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1688 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
