Spanish Flounder
Dive into the vibrant flavors of Spanish cuisine with this irresistible Spanish Flounder recipe. Delicately seared flounder fillets are nestled in a rich, savory sauce made with diced tomatoes, sweet red bell peppers, briny Spanish olives, and aromatic spices like paprika, cumin, and oregano. A splash of dry white wine adds an elegant touch, while fresh parsley and zesty lemon wedges brighten every bite. This dish is perfect for a weeknight dinner yet sophisticated enough for entertaining. Serve it with crusty bread, fluffy rice, or a crisp green salad to soak up every bit of the bold, Mediterranean-inspired sauce. Ready in just 40 minutes, this Spanish Flounder is your ticket to a quick yet impressive seafood meal!
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 3 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 large red bell pepper, diced
- 3 cloves garlic cloves, minced
- 14 ounces canned diced tomatoes
- 0.5 cup Spanish olives, sliced
- 0.5 cup dry white wine
- 1 teaspoon paprika
- 0.5 teaspoon ground cumin
- 0.5 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 medium lemon, sliced into wedges (for serving)
Instructions
Pat the flounder fillets dry with paper towels and lightly season both sides with a pinch of salt and pepper. Set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper. Sauté for 4-5 minutes, or until softened.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the canned diced tomatoes (with their juices), sliced Spanish olives, dry white wine, paprika, cumin, oregano, salt, and black pepper to the skillet. Stir well to combine.
Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally, until the flavors meld and the sauce reduces slightly.
In another large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Carefully add the flounder fillets and cook for 2-3 minutes per side, or until they are golden and just cooked through. Be gentle when flipping to avoid breaking the fillets.
Transfer the cooked flounder fillets to the skillet with the sauce. Spoon some of the sauce over the fillets to coat them. Simmer for 2-3 minutes, allowing the flavors to meld further.
Sprinkle the chopped fresh parsley over the dish before serving.
Serve the Spanish Flounder hot with lemon wedges on the side for squeezing over the top. Pair with crusty bread, rice, or a fresh green salad for a complete meal.
Nutrition Facts
Calories |
352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 52 mg | 17% | |
| Sodium | 1033 mg | 45% | |
| Total Carbohydrate | 16.6 g | 6% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 8.5 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 107 mg | 8% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 901 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.
