Mediterranean Flounder
Elevate your dinner table with this vibrant Mediterranean Flounder recipe, a healthy and flavorful dish that's ready in just 25 minutes! Tender flounder fillets are adorned with a medley of fresh ingredients, including juicy cherry tomatoes, briny kalamata olives, capers, and aromatic garlic, all infused with zesty lemon and herbaceous oregano. Baked to perfection in a light drizzle of olive oil, this low-carb, protein-packed meal is as nourishing as it is delicious. Perfect for weeknight dinners or as an impressive centerpiece for a Mediterranean-inspired feast, this dish pairs beautifully with a crisp green salad or a side of herbed couscous. Bursting with Mediterranean flavors, it's a wholesome, easy-to-make recipe you'll want to add to your regular rotation!
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 2 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 1.5 cups cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and sliced
- 2 tablespoons capers, drained
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice, freshly squeezed
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a baking dish large enough to hold all the flounder fillets in a single layer with 1 tablespoon of olive oil.
Place the flounder fillets in the baking dish and season both sides with salt and black pepper. Set aside.
In a medium skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
Add the minced garlic to the skillet and sauté for 1 minute, or until fragrant.
Add the halved cherry tomatoes, sliced kalamata olives, and capers to the skillet. Cook for 3-4 minutes, stirring occasionally, until the tomatoes soften slightly.
Stir in the fresh parsley, lemon zest, lemon juice, dried oregano, and an additional pinch of salt and pepper. Mix well and remove from heat.
Spoon the tomato and olive mixture evenly over the flounder fillets in the baking dish.
Cover the baking dish with aluminum foil and bake in the preheated oven for 12-15 minutes, or until the flounder is opaque and flakes easily with a fork.
Remove the dish from the oven and serve immediately, garnished with extra parsley if desired.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 665 mg | 29% | |
| Total Carbohydrate | 8.2 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 3.4 g | ||
| Protein | 23.7 g | 47% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 62 mg | 5% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 710 mg | 15% | |
*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.
