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    Mediterranean Fish (Flounder)

    Mediterranean Fish (Flounder). Photo by kda949

    1/2 Photos of Mediterranean Fish (Flounder)

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    Total Time:

    Prep Time:

    Cook Time:

    40 mins

    10 mins

    30 mins

    kda949's Note:

    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!

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Preheat oven to 425 degrees.
    2. 2
      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.
    3. 3
      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.
    4. 4
      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.

    Ratings & Reviews:

    • on October 07, 2014

      55

      I really loved this recipe! Simple, fresh, and delicious. I used cod filets and everything turned out so well. I also used fresh roma tomatoes and left out the olives (we're olive haters). I will definitely be making this dish again. Thanks for posting!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on December 25, 2009

      55

      Worked very well for our Christmas Eve fresh 2# flounder supper for two. Served with Brocoli-rabe ravioli sauteed with brocoli florets, garlic & pinenuts. Wonderful! Merry Christmas! Thanks for posting kda949

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on July 21, 2009

      55

      This turned out fine for me. I didn't have any capers or onions so I left those out, but I did put in an anchovy fillet and double the garlic. I also left out the italian seasoning and just went with fresh basil from my garden, and left out the parmesan cheese and served it over parmesan cheese polenta. People who didn't like the recipe may just need to tweak it to their own tastes. This is actually similar to a way I had been making tilapia before, baked with tomato sauce, but I think I like this way better. The olives add an excellent flavor to normally bland fish.

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (15)

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    Nutritional Facts for Mediterranean Fish (Flounder)

    Serving Size: 1 (268 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 221.8
     
    Calories from Fat 117
    53%
    Total Fat 13.0 g
    20%
    Saturated Fat 2.5 g
    12%
    Cholesterol 54.4 mg
    18%
    Sodium 848.1 mg
    35%
    Total Carbohydrate 7.5 g
    2%
    Dietary Fiber 2.3 g
    9%
    Sugars 2.8 g
    11%
    Protein 16.9 g
    33%

    The following items or measurements are not included:

    italian seasoning

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