Roasted Flounder and Artichokes
Delight your taste buds with this bright and flavorful Roasted Flounder and Artichokes recipe, a perfect combination of tender fish and Mediterranean-inspired ingredients. Featuring flaky flounder fillets roasted alongside juicy cherry tomatoes and tangy artichoke hearts, this dish bursts with vibrant flavors from fresh lemon zest, minced garlic, and a hint of paprika. A drizzle of olive oil and optional white wine elevate the dish, making it mouthwateringly moist and aromatic. With just 15 minutes of prep time and a quick 20-minute roast in the oven, this one-pan meal is as effortless as it is elegant. Garnished with fresh parsley, it’s perfect for a weeknight dinner or a special occasion, especially when paired with crusty bread or a crisp side salad. Easy, healthy, and bursting with Mediterranean charm, this recipe will become a go-to favorite for seafood lovers.
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Recipe Information
Ingredients
- 4 pieces Flounder fillets
- 400 grams Artichoke hearts (canned or jarred, drained)
- 200 grams Cherry tomatoes
- 3 pieces Garlic cloves (minced)
- 1 piece Lemon (zested and juiced)
- 3 tablespoons Olive oil
- 2 tablespoons Fresh parsley (chopped)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 60 milliliters White wine (optional)
Instructions
Preheat your oven to 400°F (200°C).
Pat the flounder fillets dry with paper towels and set them aside.
In a large mixing bowl, combine the drained artichoke hearts, cherry tomatoes, minced garlic, lemon zest, 2 tablespoons of olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Toss to coat evenly.
Transfer the artichoke and tomato mixture to a large baking sheet, spreading it out in an even layer.
Roast the vegetables in the preheated oven for 10 minutes.
While the vegetables are roasting, season the flounder fillets with the remaining salt, black pepper, and paprika. Drizzle both sides of the fillets with the remaining tablespoon of olive oil.
Remove the baking sheet from the oven after 10 minutes and create space in the center of the tray for the flounder fillets.
Place the flounder fillets onto the baking sheet and pour the lemon juice and white wine (if using) over the top.
Return the baking sheet to the oven and roast for an additional 8–10 minutes, or until the flounder is opaque and flakes easily with a fork.
Remove the baking sheet from the oven and garnish the flounder and vegetables with freshly chopped parsley.
Serve immediately, optionally with a side of crusty bread or a simple green salad.
Nutrition Facts
Calories |
1065 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 4604 mg | 200% | |
| Total Carbohydrate | 62.9 g | 23% | |
| Dietary Fiber | 28.6 g | 102% | |
| Total Sugars | 10.9 g | ||
| Protein | 92.1 g | 184% | |
| Vitamin D | 12.0 mcg | 60% | |
| Calcium | 297 mg | 23% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2109 mg | 45% | |
*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.
