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.
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
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
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.
More about "mediterraneanflounder recipes"
21 AUTHENTIC MEDITERRANEAN FOOD RECIPES
From mediterraneanliving.com
Reviews 3Author George Zikos
48 OF OUR FAVORITE MEDITERRANEAN FOOD RECIPES | TASTE OF …
From tasteofhome.com
Author Jason Nowak
MEDITERRANEAN SEAFOOD AND FISH RECIPES
From themediterraneandish.com
MEDITERRANEAN FLOUNDER - PREVENTION
From prevention.com
15 EASY MEDITERRANEAN RECIPES - MEDITERRANEAN LIVING
From mediterraneanliving.com
25+ MEDITERRANEAN DIET FISH & SEAFOOD DINNER RECIPES - EATINGWELL
From eatingwell.com
MEDITERRANEAN CUISINE - WIKIPEDIA
From en.wikipedia.org
13 MEDITERRANEAN LUNCH RECIPES TO UPGRADE YOUR MIDDAY MENU
From greatist.com
OUR MOST POPULAR MEDITERRANEAN RECIPES OF 2019 - KITCHN
From thekitchn.com
A PRACTICAL GUIDE TO THE MEDITERRANEAN DIET - HARVARD HEALTH
From health.harvard.edu
15 MUST MAKE MEDITERRANEAN APPETIZERS - A CEDAR SPOON
From acedarspoon.com
7 MEDITERRANEAN FALL RECIPES - MEDITERRANEAN LIVING
From mediterraneanliving.com
BEST MEDITERRANEAN DIET SNACKS | THE MEDITERRANEAN DISH
From themediterraneandish.com
EASY MEDITERRANEAN MEALS | MYRECIPES
From myrecipes.com
MEDITERRANEAN DIET 101: MEAL PLAN, FOODS LIST, AND TIPS
From healthline.com
MEDITERRANEAN FLOUNDER - PREVENTION
From prevention.com
MEDITERRANEANFLOUNDER RECIPES
From recipesforweb.com
26 QUICK AND EASY MEDITERRANEAN DIET LUNCH IDEAS - PUREWOW
From purewow.com
14 MEDITERRANEAN DIET FISH RECIPES THAT ARE READY IN NO TIME
From purewow.com
15 BEST MEDITERRANEAN DIET BREAKFAST RECIPES | ALLRECIPES
From allrecipes.com
23 BEST VEGETARIAN MEDITERRANEAN RECIPES | LIVE EAT LEARN
From liveeatlearn.com
ULTIMATE MEDITERRANEAN DIET BREAKFAST | THE MEDITERRANEAN DISH
From themediterraneandish.com
BEST MEDITERRANEAN DIET RECIPES | THE MEDITERRANEAN DISH
From themediterraneandish.com
30 TOP-RATED MEDITERRANEAN DIET RECIPES | ALLRECIPES
From allrecipes.com
21 MEDITERRANEAN DIET SNACK RECIPES - GREATIST
From greatist.com
50+ TOP MEDITERRANEAN DIET RECIPES | THE MEDITERRANEAN …
From themediterraneandish.com
MEDITERRANEAN DIET RECIPES | ALLRECIPES
From allrecipes.com
MEDITERRANEAN FISH FLOUNDER RECIPES
From recipesforweb.com
13 MEDITERRANEAN DESSERTS THAT ARE THE PERFECT AMOUNT OF SWEET
From greatist.com
35 CRAVEABLE FLOUNDER DISHES - FOOD.COM
From food.com
20 ICONIC MEDITERRANEAN FOODS TO TRY BEFORE YOU DIE
From spoonuniversity.com
50 FAVORITE MEDITERRANEAN DIET RECIPES - FOODIECRUSH .COM
From foodiecrush.com
BEST SEAFOOD RECIPES FOR THE MEDITERRANEAN DIET | ALLRECIPES
From allrecipes.com
THE BEST WAY TO COOK FLOUNDER [10 DELICIOUS FLOUNDER RECIPES]
From saltstrong.com
14 MUST MAKE MEDITERRANEAN GROUND BEEF RECIPES - A CEDAR SPOON
From acedarspoon.com
13 SCRUMPTIOUS SNACKS TO EAT WHILE ON THE MEDITERRANEAN DIET
From nuts.com
MEDITERRANEAN DIET RECIPES - MAYO CLINIC
From mayoclinic.org
11 EASY MEDITERRANEAN DIET RECIPES FOR BEGINNERS
From everydayhealth.com
MEDITERRANEAN FLOUNDER RECIPE FROM MEDITERRANEAN DIET
From taylorlife.com
14 MEDITERRANEAN FOODS EVERYONE NEEDS TO TRY - SPOON UNIVERSITY
From spoonuniversity.com
23 MEDITERRANEAN SIDE DISHES THAT ARE HEALTHY *AND* TASTY
From purewow.com
MEDITERRANEAN DIET FOOD LIST: 110 FOODS YOU CAN EAT ON A …
From parade.com
MEDITERRANEAN FLOUNDER – SISTERS WHO DISH - WORDPRESS.COM
From sisterswhodish.wordpress.com
10 EASY DESSERTS YOU CAN ENJOY ON THE MEDITERRANEAN DIET - KITCHN
From thekitchn.com
35 BEST MEDITERRANEAN DIET RECIPES - FOOD NETWORK
From foodnetwork.com
You'll also love