Greek Flounder

Delight your taste buds with this Mediterranean-inspired Greek Flounder recipe, a perfect blend of simplicity and vibrant flavors. Flaky flounder fillets are baked to perfection atop a bed of juicy diced tomatoes, infused with the bold flavors of minced garlic, tangy kalamata olives, and zesty lemon juice. Topped with crumbled feta cheese and finished with a sprinkle of fresh parsley, this dish is as visually stunning as it is delicious. With just 10 minutes of prep time, it’s a quick and easy weeknight dinner option that pairs beautifully with steamed veggies, fluffy rice, or warm, crusty bread. Elevate your seafood game with this healthy and gluten-free recipe that’s loaded with Greek-inspired goodness!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 3 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 1.5 cups diced tomatoes (canned or fresh)
• 0.5 cups kalamata olives, pitted and halved
• 0.5 cups crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• 1 piece juice of a lemon
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Pat the flounder fillets dry with a paper towel and season both sides with salt, pepper, and oregano.

Step 3

In a deep baking dish, drizzle 2 tablespoons of olive oil to lightly coat the bottom.

Step 4

Spread the diced tomatoes across the baking dish, then sprinkle the minced garlic evenly over the tomatoes.

Step 5

Arrange the flounder fillets on top of the tomato layer.

Step 6

Scatter the kalamata olive halves over the fish.

Step 7

Drizzle the remaining tablespoon of olive oil and the lemon juice evenly over the dish.

Step 8

Sprinkle the crumbled feta cheese across the top.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.

Step 10

Remove from the oven and garnish with freshly chopped parsley.

Step 11

Serve hot with your favorite side dish, such as steamed vegetables, rice, or crusty bread.

Nutrition Facts

Serving size	1045.3 grams (1045.3g)

Amount per serving	% Daily Value*
Calories	1295

Total Fat 88.30g	113%
Saturated Fat 20.20g	101%
Polyunsaturated Fat 4.00g
Cholesterol 245mg	82%
Sodium 4958mg	216%
Total Carbohydrate 34.90g	13%
Dietary Fiber 9.30g	33%
Total Sugars 12.80g
Protein 92.30g	185%

Vitamin D 480IU	2400%
Calcium 466mg	36%
Iron 6mg	36%
Potassium 1755mg	37%

*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: 61.0%

Protein: 28.3%

Carbs: 10.7%