Baked Italian Flounder with Fresh Tomato Basil
This Baked Italian Flounder with Fresh Tomato Basil is a delightful and healthy dish that captures the essence of Italian cuisine. With tender flounder fillets baked to perfection, coated in a vibrant mixture of diced tomatoes, fresh basil, and a touch of garlic, this dish is bursting with flavor. A drizzle of lemon juice adds a refreshing tang, while optional capers provide a briny accent to the dish. Perfect for a weeknight dinner or as an impressive dish for entertaining, serve it alongside a crisp salad or over a bed of grains for a complete meal your family and friends will love.
4
Servings
135
Calories
7
Ingredients
Ingredients
flounder fillets
2 lbs (fresh, skinless)
butter substitute
1/2 tablespoon (softened)
lemon juice
1 tablespoon (freshly squeezed)
tomatoes
1/2 cup (diced)
basil
2 tablespoons (fresh, chopped)
garlic powder
1 teaspoon (ground)
capers
2 tablespoons (drained (optional))
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a medium Pyrex baking dish, neatly arrange the flounder fillets in a single layer.
3
Dot the fillets evenly with the butter substitute, then season generously with salt and freshly ground black pepper to taste.
4
Drizzle the freshly squeezed lemon juice over the flounder to enhance its flavor.
5
In a separate bowl, combine the diced tomatoes, chopped basil, garlic powder, and optional capers. Mix well to combine.
6
Spoon the tomato mixture evenly over the flounder, ensuring each piece is well coated.
7
Cover the baking dish tightly with aluminum foil to lock in moisture.
8
Bake in the preheated oven for 30 minutes, or until the fish easily flakes with a fork and is opaque in color.
9
Remove from the oven and let it cool for a few minutes before serving. Enjoy your delicious Italian-style flounder!
Nutrition Information
2.5g
Fat
5g
Carbs
20g
Protein
0.75g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Baked Italian Flounder with Fresh Tomato Basil?
It is a healthy, Italian-inspired seafood dish featuring tender flounder fillets topped with a mixture of diced tomatoes, fresh basil, garlic, and optional capers.
How many calories are in one serving of this flounder recipe?
Each serving contains approximately 135 calories.
How long should I bake the flounder?
The flounder should be baked for 30 minutes in a preheated oven.
At what temperature should the oven be set?
Preheat your oven to 350°F (175°C) before baking the fish.
How many servings does this recipe provide?
This recipe is designed to provide 4 servings.
What are the primary ingredients for the topping?
The topping consists of diced tomatoes, chopped fresh basil, garlic powder, and optional drained capers.
What is the protein content per serving?
Each serving provides 20 grams of protein.
Should the baking dish be covered or uncovered?
The baking dish should be covered tightly with aluminum foil to lock in moisture during the cooking process.
Is this recipe low in fat?
Yes, it contains only 2.5g of fat per serving, making it a low-fat meal option.
Can I use capers in this recipe?
Yes, adding 2 tablespoons of drained capers is optional but recommended for a briny, savory accent.
What type of flounder is recommended?
The recipe calls for 2 lbs of fresh, skinless flounder fillets.
How do I know when the flounder is finished cooking?
The fish is done when it easily flakes with a fork and has an opaque color.
What type of butter is used?
The recipe uses 1/2 tablespoon of softened butter substitute.
What are the carbohydrate and fiber counts?
Each serving has 5g of carbohydrates and 0.75g of fiber.
Is fresh basil required?
The recipe specifies 2 tablespoons of fresh, chopped basil to capture the essential Italian flavor.
Does this recipe use fresh garlic or powder?
This specific recipe uses 1 teaspoon of garlic powder.
How should the fish be arranged in the baking dish?
Arrange the flounder fillets in a single layer in a medium Pyrex baking dish.
What is the purpose of adding lemon juice?
Freshly squeezed lemon juice is drizzled over the fillets to enhance the flavor and provide a refreshing tang.
Is there any sugar in this dish?
There is a very low sugar content of approximately 1g per serving.
What are the recommended side dishes?
It is suggested to serve this dish alongside a crisp salad or over a bed of grains for a complete meal.
How much lemon juice is needed?
You will need 1 tablespoon of freshly squeezed lemon juice.
What kind of baking dish is best?
A medium Pyrex baking dish is recommended for this recipe.
Is this recipe considered quick to make?
Yes, it is categorized under '< 60 Mins' and is tagged as a quick meal.
Can I season the fish with salt and pepper?
Yes, you should season the fillets generously with salt and freshly ground black pepper to taste before adding the toppings.
How much tomato is used in the recipe?
The recipe calls for 1/2 cup of diced tomatoes.
What category of cuisine does this fall into?
This dish is categorized as Italian cuisine.
Is this recipe suitable for a healthy diet?
Yes, it is tagged as a healthy dinner and low-calorie recipe.
How do you apply the tomato mixture?
Spoon the tomato, basil, garlic, and caper mixture evenly over the flounder fillets until each piece is well coated.
Do I need to let the fish rest after baking?
Yes, it is recommended to let the dish cool for a few minutes before serving.
What is the weight of the fish used?
The recipe requires 2 pounds of flounder fillets.