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
Ingredients
- 1 can diced tomatoes
- ½ chopped red onion
- 1/8 tsp Italian seasoning
- 1/2 cup pitted and chopped Kalamata olives
- ¼ cup white wine
- ¼ cup capers
- 1 tsp fresh squeezed lemon juice
- 12 fresh basil leaves, chopped
- 3 tbsp grated Parmesan cheese
- 1 lb. fresh flounder fillets
Instructions
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.
- Preparation time: 5 minutes
- Cook time: 32 minutes
- Total time: 37 minutes
Nutrition
- Calories: 212
- Fat: 8 grams
- Carbs: 11 grams
- Protein: 20 grams