Flounder isn’t the first fish that comes to mind when thinking about the Mediterranean diet. But wild-caught flounder has many nutritional benefits. This Mediterranean Flounder recipe is sure to become a favorite.
Flounder is a healthy saltwater fish with a mild flavor. It is high in vitamin B12, vitamin D, and offers omega-3 fatty acids. It’s a low-fat, low-calorie source of protein.
Its slightly sweet mild flavor makes it easy to create meals around. This particular dish is very easy to make and has a lot of flavor. I served it with mashed potatoes and peas. It would also work well with rice or pasta, and your vegetables of choice.
Mediterranean Flounder
A quick dish of baked flounder with a tasty tomato bruschetta on top.
Ingredients
- 1 pound flounder filets (rinsed and patted dry)
- 2 cups chopped tomatoes
- 1/2 medium onion (chopped)
- 10 olives (pitted and chopped)
- 2 cloves garlic (minced)
- 1 tablespoon cherry pepper spread (optional)
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon freshly cracked black pepper
- 3 tablespoons extra-virgin olive oil
Instructions
- Preheat oven to 385 degrees F. Prepare a large baking dish by adding a light coating of olive oil. Arrange the fish filets in a single layer.
- In a large mixing bowl, add the tomatoes, onion, olives, garlic, cherry peppers (if using), oregano, salt, and pepper. Finally, pour on the olive oil, and give everything a good toss to combine.
- Pour the tomato mixture over the flounder. Arrange it evenly over all of the fish.
- Cover with foil, add a few holes as a vent. Bake in the oven for 15-20 minutes depending on how thick your filets are. Remove the foil and bake for another 5 minutes. The fish should come apart easily with a fork.
Video
Notes
You can use any boneless, skinless, white fish filets instead of flounder.
Calculate two filets per person.
I cut the filets in half before adding to the baking dish. It makes it easier to serve and divide up the portions evenly.
