Mediterranean Flounder

READY IN: 40mins
Recipe by TheGrumpyChef

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.

Top Review by duonyte

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.

Ingredients Nutrition


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

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a