Ingredients for Mediterranean Flounder
- Cooking Spray
- Extra Virgin Olive Oil
- Yellow Onion
- Garlic Cloves
- 2 stalks celery, chopped
- Fresh Tomato
- 1 tablespoon capers, drained
- Fresh Parsley
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Dash of hot sauce (to taste)
- Dry White Wine
- 1/4 cup water
- Dried Oregano Leaves
- Flounder Fillets
- Angel Hair Pasta
- Parmesan cheese (optional)
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How to Make Mediterranean Flounder
- Preheat oven to 425°F (220°C).
- Lightly coat a 10-inch ovenproof nonstick skillet with cooking spray.
- Add 1 tablespoon olive oil and heat over medium-high heat.
- Add 1 medium onion (chopped), 2 cloves garlic (minced), and 2 stalks celery (chopped). Cook for 3 minutes, until softened.
- Stir in 1 (14.5 ounce) can diced tomatoes, 1 tablespoon capers (drained), 1/4 cup chopped fresh parsley, 1/2 teaspoon salt, 1/4 teaspoon black pepper, a dash of hot sauce (to taste), 1/4 cup dry white wine, 1/4 cup water, and 1 teaspoon dried oregano.
- Bring to a boil, reduce heat to low, cover, and simmer for 5-6 minutes, or until vegetables are tender.
- Gently place 2 (6-ounce) flounder fillets in the skillet. Spoon the sauce over the fish.
- Bake uncovered for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove the skillet from the oven. Serve directly from the skillet, or transfer the fish to a serving platter.
- Optional: Serve over cooked pasta and sprinkle with Parmesan cheese and freshly ground black pepper.
Nutrition Information (Approximate per serving)
Sodium
11 g
Sugar
16g
Fat
6g
Carbs
13g
