Mediterranean Fish Flounder
Delight your taste buds with this vibrant and flavor-packed Mediterranean Fish Flounder recipe, perfect for a quick yet elegant dinner. Tender flounder fillets are baked to perfection in a rich, savory medley of cherry tomatoes, Kalamata olives, capers, and fresh herbs, all brought together with the zesty brightness of lemon juice and zest. A subtle splash of white wine adds depth to the sauce, while garlic-infused olive oil elevates each bite. Ready in just 30 minutes, this easy Mediterranean-inspired dish is as healthy as it is delicious, making it a great option for weeknight meals or entertaining guests. Serve it with couscous, rice, or crusty bread to soak up the flavorful juices. This recipe effortlessly combines simplicity with bold flavors, offering a taste of the Mediterranean in every bite!
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Recipe Information
Ingredients
- 4 pieces Flounder fillets
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 2 cups Cherry tomatoes, halved
- 0.5 cups Kalamata olives, pitted and sliced
- 2 tablespoons Capers, drained
- 0.25 cups Fresh parsley, chopped
- 1 tablespoon Fresh oregano, chopped
- 1 Lemon, juiced and zested
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.25 cups White wine (optional)
Instructions
Preheat your oven to 375°F (190°C).
Pat the flounder fillets dry with paper towels and season them with salt and black pepper on both sides.
In a large ovenproof skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the cherry tomatoes, Kalamata olives, and capers to the skillet. Stir and cook for another 3 minutes until the tomatoes begin to soften.
Deglaze the skillet with white wine (if using) and allow it to simmer for 2 minutes to reduce slightly.
Sprinkle fresh parsley, oregano, lemon zest, and half the lemon juice over the tomato mixture. Stir gently to combine.
Move the tomato mixture to the sides of the skillet, creating space in the center for the flounder fillets. Add the remaining 1 tablespoon of olive oil to the center and carefully place the fillets in the skillet.
Spoon some of the tomato mixture over the fillets. Transfer the skillet to the preheated oven and bake for 10–12 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from the oven and finish the dish with the remaining lemon juice. Taste and adjust seasonings as needed.
Serve the Mediterranean fish flounder over cooked couscous, rice, or alongside crusty bread to soak up the flavorful juices. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 672 mg | 29% | |
| Total Carbohydrate | 11.1 g | 4% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 4.7 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 86 mg | 7% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 889 mg | 19% | |
*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.
