Flounder Stefano

Transport your taste buds to the Mediterranean with Flounder Stefano, a vibrant and easy-to-make seafood dish bursting with bold flavors. Tender flounder fillets are gently simmered in a zesty tomato sauce infused with garlic, white wine, and aromatic herbs like oregano and fresh basil. The addition of briny kalamata olives, tangy capers, and a touch of red pepper flakes adds depth and complexity to every bite. Brightened with a squeeze of fresh lemon and garnished with parsley, this one-pan recipe is ready in just 35 minutes, making it the perfect choice for a quick yet elegant dinner. Serve it over pasta, alongside crusty bread, or with steamed vegetables for a wholesome meal that’s as nutritious as it is delicious. Ideal keywords: flounder recipe, Mediterranean flounder, healthy seafood dinner, quick one-pan recipes.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 3 tablespoons olive oil
• 3 pieces garlic cloves
• 1 can (14 ounces) crushed tomatoes
• 0.5 cup white wine
• 0.25 cup kalamata olives
• 2 tablespoons capers
• 0.25 cup fresh basil leaves
• 1 teaspoon dried oregano
• 0.5 teaspoon red pepper flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 piece lemon
• 2 tablespoons parsley (for garnish)

Directions

Step 1

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

Step 2

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned.

Step 3

Pour in the white wine and let it simmer for 2-3 minutes, allowing the alcohol to cook off.

Step 4

Add the can of crushed tomatoes, dried oregano, red pepper flakes, kalamata olives, and capers. Stir well and let the sauce simmer for 5 minutes to meld the flavors.

Step 5

Reduce the heat to low and gently place the flounder fillets into the sauce, spooning some sauce over the top of each fillet.

Step 6

Cover the skillet and let the flounder cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

While the fish cooks, chop the fresh basil leaves and parsley.

Step 8

Remove the skillet from heat and squeeze the juice of one lemon over the fish and sauce.

Step 9

Sprinkle the dish with fresh basil and parsley for garnish. Serve hot with crusty bread, pasta, or steamed vegetables to complete the meal.

Nutrition Facts

Serving size	1112 grams (1112.0g)

Amount per serving	% Daily Value*
Calories	1119

Total Fat 63.30g	81%
Saturated Fat 9.70g	49%
Polyunsaturated Fat 4.00g
Cholesterol 192mg	64%
Sodium 4704mg	205%
Total Carbohydrate 36.40g	13%
Dietary Fiber 12.30g	44%
Total Sugars 14.40g
Protein 80.80g	162%

Vitamin D 480IU	2400%
Calcium 277mg	21%
Iron 8mg	44%
Potassium 1901mg	40%

*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: 54.9%

Protein: 31.1%

Carbs: 14.0%