Mediterranean Herb-Infused Baked Flounder
Indulge in the deliciously vibrant flavors of the Mediterranean with this Herb-Infused Baked Flounder. This dish features succulent flounder fillets topped with a rich and savory tomato sauce made from ripe plum tomatoes, tangy kalamata olives, zesty capers, and fragrant fresh basil. The fish ends up perfectly flaky and moist, complemented by a splash of white wine and a hint of lemon. Ideal for a quick weeknight dinner or an elegant gathering, this recipe serves four and can be prepared in under an hour. Treat your taste buds to a delightful taste of the Mediterranean that is sure to impress your family and friends!
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
Flounder fillets
4 (large, cleaned)
Plum tomatoes
5 (blanched and chopped)
Spanish onion
1/2 (chopped)
Garlic cloves
2 (minced)
Kalamata olives
20 (pitted and chopped)
Capers
2 tablespoons
Lemon
1 (juiced)
White wine
1/4 cup
Extra virgin olive oil
2 tablespoons
Italian seasoning
1/2 teaspoon
Fresh basil
1 bunch (chopped for cooking, leaves reserved for garnish)
Fresh grated Parmesan cheese
3 tablespoons (for cooking and garnish)
Kosher salt
1 dash
Fresh ground black pepper
1 dash
Instructions
1
Preheat your oven to 425°F (220°C).
2
Blanch the tomatoes by bringing a pot of water to a rolling boil. Submerge the tomatoes in the boiling water for approximately 30 seconds before transferring them to a bowl of ice water. Let them chill for a minute or two until their skins begin to peel away. Once cool, gently roll the skin off with your thumbs. Chop the peeled tomatoes into your desired size and set them aside.
3
In a large saucepan, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the minced garlic and chopped Spanish onion to the pan. Sauté for around 5 minutes or until the onions become translucent.
4
Incorporate the chopped tomatoes, white wine, olives, and capers into the saucepan. Add 5 to 6 chopped fresh basil leaves. Cover the saucepan and let the mixture stew for another 5 minutes.
5
Once stewed, uncover the saucepan and stir in the grated Parmesan cheese, a dash of kosher salt, fresh ground black pepper, and Italian seasoning. Reduce the heat and let the mixture simmer uncovered for about 15 minutes, until it thickens into a rich sauce.
6
In a glass baking dish, drizzle 1 tablespoon of olive oil. Lay the cleaned flounder fillets gently in the dish. Cut a lemon in half and squeeze its juice evenly over the fish. Sprinkle a dash of salt and pepper on each fillet.
7
Place the baking dish in the preheated oven and bake the flounder for approximately 12 minutes, or until the fish easily flakes when tested with a fork.
8
Once baked, remove the flounder from the oven. Plate the fish and generously spoon the flavorful tomato sauce over the top. Garnish with fresh basil leaves and lemon slices. Optionally, add a sprinkle of additional grated Parmesan cheese for extra flavor before serving.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Herb-Infused Baked Flounder?
It is a dish featuring succulent flounder fillets topped with a savory sauce made from plum tomatoes, Kalamata olives, capers, and fresh basil.
How many servings does this recipe provide?
This recipe is designed to serve four people.
What is the estimated preparation time for this dish?
The dish can be prepared in under an hour.
What oven temperature is required?
The oven should be preheated to 425 degrees Fahrenheit (220 degrees Celsius).
How do you blanch the tomatoes?
Submerge them in boiling water for 30 seconds, then chill in ice water before peeling and chopping.
What kind of onion is used in the sauce?
The recipe calls for one-half of a chopped Spanish onion.
How many garlic cloves are needed?
Two minced garlic cloves are required for the sauce.
What type of olives are included?
The recipe uses 20 pitted and chopped Kalamata olives.
How many capers should be added?
Add two tablespoons of capers to the sauce mixture.
Is white wine used in the recipe?
Yes, the recipe requires one-quarter cup of white wine.
What fresh herbs are needed for the sauce?
A bunch of fresh basil is used, with 5 to 6 leaves chopped specifically for the sauce.
What kind of cheese is added to the sauce?
Three tablespoons of fresh grated Parmesan cheese are used for the sauce and garnish.
How long do you bake the flounder?
The flounder should be baked for approximately 12 minutes.
How can you tell when the fish is finished cooking?
The fish is done when it easily flakes when tested with a fork.
What are the main seasonings for the sauce?
The sauce is seasoned with Italian seasoning, kosher salt, and fresh ground black pepper.
How much olive oil is used in total?
Two tablespoons of extra virgin olive oil are used in total for sautéing and preparing the baking dish.
How do you prepare the baking dish for the fish?
Drizzle one tablespoon of olive oil in a glass baking dish before laying the fillets down.
How is the lemon used in the recipe?
One lemon is juiced over the fish before baking, and slices are used for garnish.
How long do you sauté the onion and garlic?
Sauté them for around 5 minutes or until the onions become translucent.
What should you do after adding the tomatoes and wine to the pan?
Cover the saucepan and let the mixture stew for 5 minutes.
How long should the sauce simmer uncovered?
Simmer the sauce uncovered for about 15 minutes until it thickens.
What type of tomatoes are recommended?
The recipe calls for five plum tomatoes.
Should the flounder fillets be cleaned?
Yes, the recipe specifies using four large, cleaned flounder fillets.
What is used for the final garnish?
Garnish the dish with fresh basil leaves, lemon slices, and optionally more Parmesan cheese.
What is the total number of ingredients in this recipe?
There are 14 ingredients listed for this recipe.
Is this recipe suitable for an elegant gathering?
Yes, it is described as ideal for either a quick weeknight dinner or an elegant gathering.
What kind of salt is suggested?
The recipe suggests using a dash of kosher salt.
In what type of container should the fish be baked?
A glass baking dish is recommended.
What category of cuisine does this recipe fall into?
This is a Mediterranean and Italian-inspired seafood dish.
When do you add the Italian seasoning?
Italian seasoning is stirred into the sauce after the initial stewing phase.