Flounder Italiano

Indulge in the Mediterranean flavors of Flounder Italiano, a simple yet elegant baked fish recipe that’s perfect for busy weeknights or special dinners. This dish features tender flounder fillets nestled in a robust tomato and white wine sauce infused with garlic, oregano, and a hint of red pepper for subtle heat. Topped with a golden layer of Parmesan cheese and finished with fresh Italian parsley, this recipe delivers restaurant-quality results in just 45 minutes. Serve it with crusty bread to soak up the rich sauce or over a bed of pasta for a hearty meal. With its healthy ingredients and vibrant Italian flair, Flounder Italiano is a seafood lover’s dream!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 2 tablespoons olive oil
• 4 cloves garlic cloves, minced
• 14 ounces crushed tomatoes
• 1 cup dry white wine
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon red pepper flakes
• 0.5 cup Parmesan cheese, grated
• 2 tablespoons Italian parsley, chopped
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C). Grease a baking dish large enough to hold the flounder fillets in a single layer.

Step 2

Pat the flounder fillets dry with paper towels. Season both sides with salt and black pepper. Set aside.

Step 3

In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, or until fragrant and golden (do not burn).

Step 4

Stir in the crushed tomatoes, white wine, oregano, basil, and red pepper flakes. Bring the mixture to a simmer and let it cook for 10 minutes, stirring occasionally to allow the flavors to meld.

Step 5

Spread about 1/3 of the tomato sauce evenly across the bottom of the prepared baking dish. Arrange the flounder fillets on top of the sauce in a single layer.

Step 6

Pour the remaining tomato sauce over the flounder, ensuring that the fillets are fully covered. Sprinkle the grated Parmesan cheese evenly over the top.

Step 7

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Then, remove the foil and bake for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Remove the dish from the oven and garnish with freshly chopped Italian parsley. Serve hot with crusty bread or over a bed of pasta for a complete meal.

Nutrition Facts

Serving size	1127.2 grams (1127.2g)

Amount per serving	% Daily Value*
Calories	1080

Total Fat 46.00g	59%
Saturated Fat 13.60g	68%
Polyunsaturated Fat 2.70g
Cholesterol 232mg	77%
Sodium 3096mg	135%
Total Carbohydrate 30.80g	11%
Dietary Fiber 6.60g	24%
Total Sugars 14.00g
Protein 96.20g	192%

Vitamin D 480IU	2400%
Calcium 664mg	51%
Iron 6mg	33%
Potassium 1956mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.9%

Protein: 41.7%

Carbs: 13.4%