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    You are in: Home / Recipes / Mediterranean Flounder Recipe
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    Mediterranean Flounder

    Total Time:

    Prep Time:

    Cook Time:

    40 mins

    10 mins

    30 mins

    TheGrumpyChef's Note:

    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.

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    Units: US | Metric


    1. 1
      Preheat oven to 425 degrees F.
    2. 2
      Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
    3. 3
      Add olive oil and heat over medium-high heat.
    4. 4
      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.
    5. 5
      Add fish and spoon sauce over it.
    6. 6
      Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
    7. 7
      Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.

    Ratings & Reviews:

    • on January 27, 2009


      Just loved this. I used tilapia and the fillets were thin, so I did this on the stove rather than baking it. I cooked the veggies in the skillet just a little longer, then put the fillets in, spooned over the sauce, and simmered until done. They were wonderful with linguine (the angel hair disappeared). I cut the recipe in half. Also, fresh tomatoes were pale, so used canned.

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


    Nutritional Facts for Mediterranean Flounder

    Serving Size: 1 (291 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 337.2
    Calories from Fat 54
    Total Fat 6.0 g
    Saturated Fat 1.2 g
    Cholesterol 55.9 mg
    Sodium 283.4 mg
    Total Carbohydrate 39.6 g
    Dietary Fiber 3.0 g
    Sugars 4.0 g
    Protein 28.7 g

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