Flounder Mediterranean

Well, it’s been a while since I posted anything here. So here’s a new one for you and it’s friggin amazing!

Flounder Mediterranean

Flounder Mediterranean

Flounder Mediterranean

Prep time: 15 minutes
Cook time: 30 minutes

Makes about 4 servings


5 fresh Roma (plum) tomatoes
2 tbsp Extra-Virgin Olive Oil
1/2 red onion, chopped
3 cloves garlic, chopped
1/2 tsp dried oregano
1/2 tsp dried rosemary
1/2 tsp dried thyme
1/2 tsp dried parsley
24 Greek (Kalamata) olives, pitted and chopped
1/4 cup white cooking wine
1/4 cup capers
1 tsp lemon juice
12 fresh basil leaves, chopped
3 tbsp grated Parmesan cheese
1 lb of fresh Flounder Fillets
1 box whole grain Penne pasta


1. Preheat oven to 425 degrees F.

2. Cook Penne pasta according to directions on the package (al dente).

3. Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.

4. Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.

5. Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.

5. Bake 12-15 minutes in the preheated oven, until fish is easily flaked with a fork. Remove from oven and allow fillets to sit for 5 minutes to cool.

Serve over Penne Pasta.


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