Mediterranean Flounder

Feel free to substitute tilapia or any other firm white fish for the flounder. I made a few minor changes to the author’s original recipe. His recipe calls for blanching 12 fresh, Roma tomatoes. I simply substituted 1 can of canned tomatoes for simplicity. Blanching fresh tomatoes results in lower sodium than my version.
As is typical for the Mediterranean diet, this main-dish recipe is low fat, low sugar, and high protein. I suggest pairing it with a Greek salad (recipe also in the book) for a fiber boost.

Yields: 4



Preheat oven to 425

Spritz pan with olive oil and sauté the onion until softened ~5 minutes.

Add the garlic, tomatoes and Italian seasoning and cook for 5 to 7 minutes.

Add wine, olives,capers, lemon juice and half of the basil.

Reduce heat.

Stir in Parmesan.

Simmer 10-15 minutes or until sauce thickens

Place flounder fillets in a shallow glass baking pan

Pour the sauce over fish.

Top fish with remaining basil.

Bake for about 12 minutes or until the flounder flakes.