MEDITERRANEAN FISH (FLOUNDER)
You can use any firm fish for this recipe- I have used flounder-aka sole, mahi mahi, halibut and tilapia. It makes a wonderfully easy baked fish with tomatoes, kalamata olives, caper, onions and white wine. It is my absolute favorite way to make fish! I got the recipe from here but do not see it posted anymore so I will added it again for everyone to enjoy- it is SO EASY and SO GOOD!
Provided by kda949
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 425 degrees.
- Prepare tomatoes if using fresh by plunging them into boiling water, imediately removing them to a bowl of ice water and peeling the skins. Or you can chop them with the skins on or use canned- it is a person preference thing.
- heat olive oil in a medium skillet over medium heat. Add onions and saute until tender. Add garlic and Italian seasoning, stirring to combine. Add tomatoes and cook until tender. Mix in wine, olives, capers, lemon juice and half of the basil. If fresh basil- if fresh basil is not available add a couple teaspoons of dried basil-fresh is always better though. Reduce heat, blend in Parmesan cheese and cook until the mixture is hot and bubbly. If you prefer a thick sauce you can cook until the sauce has reduced to a thick sauce, about 15 minutes.
- Place fish in a shallow baking dish. Cover with the sauce mixture and bake in preheated oven 15-20 minutes depending on the fish used. Fish should flake easily with a fork when done, except for the mahi mahi which flakes when done, just not easily.
MEDITERRANEAN FLOUNDER
Wonderful one-dish meal, low in fat and calories. This is also great with 1 cup of zucchini thrown in while sauteing onion. From the 300-calorie One-Dish Meal Cookbook.
Provided by TheGrumpyChef
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- Preheat oven to 425 degrees F.
- Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
- Add olive oil and heat over medium-high heat.
- Add onion, garlic, and celery and cook about 3 minutes. Add tomato, capers, parsley, salt, black pepper, hot sauce, wine, water, and oregano. Bring to a boil, reduce heat, cover tightly, and simmer 5-6 minutes, or until vegetables are tender.
- Add fish and spoon sauce over it.
- Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
- Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.
MEDITERRANEAN BAKED FLOUNDER
Make and share this Mediterranean Baked Flounder recipe from Food.com.
Provided by Liza K.
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 425 degrees F.
- Blanch tomatoes. To do this bring a pot or deep sauce pan of water to a boil. Places tomatoes in the boiling water for about 30 seconds. Remove and immediately put them in a bowl of ice water. Let them chill, you will start to see the skins pull away from the meat. After a minute or two take tomatoes out of water and gently remove skin by rolling your thumbs over the tomatoes. Skins should come off easily.
- Chop Tomatoes into desired size and set aside.
- Put 1 tablespoon of oil in a large saucepan. Place minced garlic and copped onion in the pan. Cook over med. heat until onions become translucent (about 5 min). Add in tomatoes, wine, olives, capers, and 5 or 6 fresh basil leaves (copped). Let stew covered for 5 minutes. Then uncover and add Parmesan cheese, salt, pepper and Italian seasoning. Reduce heat and cook uncovered let cook until mixture becomes a thick sauce (about 15 minutes).
- In a glass baking dish place 1 tablespoon of olive oil. Gently lay cleaned fish into dish. Cut lemon in half and squeeze fresh lemon on top of fish. Put a dash of salt and pepper onto each fillet. Put in over and bake for 12 minutes or until fish is easily flaked with a fork.
- Remove fish from oven. Plate and place tomato sauce over fish. Garish with a fresh basil leave, and a slice of lemon. Add a bit of fresh grated parmesan on top if desired.
Nutrition Facts : Calories 265.6, Fat 13.9, SaturatedFat 2.7, Cholesterol 84, Sodium 912.7, Carbohydrate 8.3, Fiber 2.5, Sugar 3.2, Protein 25.1
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 425 degrees F (220 degrees C).
- 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.
- 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.
- Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
- Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g
MEXICAN BAKED FLOUNDER
From "Soup to Nuts." I'm posting the interesting recipes from that book for future use. This sounds different and easy to prepare.
Provided by Oolala
Categories Cheese
Time 40m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Saute onion and garlic in oil in medium saucepan over medium heat for 3 minutes until soft.
- Add tomatoes, chiles, chili powder and pepper.
- Simmer, covered for 15 minutes, stirring occasionally.
- Beat egg white and skim milk in shallow dish.
- Dip fish in egg mixture and coat with cornmeal.
- Place in singel layer in baking dish sprayed with nonstick cooking spray.
- Spoon sauce over fillets and sprinkle with cheese.
- Bake at 350 degrees F. for 20 minutes or until fish flakes easily.
- Garnish with avocado slices and dollop of sour cream.
Nutrition Facts : Calories 300.4, Fat 10.2, SaturatedFat 3.8, Cholesterol 72.7, Sodium 301.8, Carbohydrate 20.4, Fiber 3.1, Sugar 4.5, Protein 31.9
MEDITERRANEAN BAKED FISH
"The mouthwatering aroma of this herbed fish dish baking is sure to lure guests to your kitchen" predicts Ellen De Munnik. "It makes a lovely and colorful presentation for company," she adds from Chesterfield, Michigan. "In a pinch, you can use dried herbs and canned diced tomatoes to replace the fresh ingredients."-Ellen De Munnik, Chesterfield, Michigan
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a nonstick skillet, saute leeks and garlic in oil until tender; set aside. Coat a 13-in. x 9-in. baking dish with cooking spray. Arrange basil in a single layer in dish; top with fish fillets. Sprinkle with salt. Top with leek mixture., Arrange tomatoes and olives over fish. Thinly slice half of the lemon; place over the top. Squeeze juice from remaining lemon over all. Sprinkle with pepper. , Cover and bake at 425° for 15-20 minutes or until fish flakes easily with a fork. Garnish with rosemary.
Nutrition Facts : Calories 180 calories, Fat 5g fat (1g saturated fat), Cholesterol 34mg cholesterol, Sodium 844mg sodium, Carbohydrate 7g carbohydrate (3g sugars, Fiber 1g fiber), Protein 26g protein. Diabetic Exchanges
BAKED FLOUNDER AND CRAB MORNAY
Make and share this Baked Flounder and Crab Mornay recipe from Food.com.
Provided by sweetcakes
Categories < 4 Hours
Time 1h10m
Yield 8 serving(s)
Number Of Ingredients 20
Steps:
- Butter a shallow casserole (1 1/2" deep). Cover bottom with 1/2 the flounder. Mix all ingredients for crab filling and place it on top of fish. Cover with remaining fish. Pour Mornay sauce over fish and bake at 375 for 30 minutes or until fish is tender.
- Mornay Sauce:.
- Melt butter for sauce; blend in flour, and slowly add chicken stock and cream, stirring constantly. Bring to a boil; lower heat and simmer 5 minutes. Add cheese; cook until melted.
Nutrition Facts : Calories 439, Fat 18.2, SaturatedFat 9.9, Cholesterol 175.9, Sodium 689.3, Carbohydrate 18.3, Fiber 1.1, Sugar 2.1, Protein 48.5
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