Italian Style Flounder

Indulge in the vibrant flavors of this Italian Style Flounder—a Mediterranean-inspired dish that's as healthy as it is delicious. Tender flounder fillets are baked to perfection in a luscious medley of cherry tomatoes, garlic, and fresh herbs like parsley and basil, all brought together with a drizzle of extra-virgin olive oil, a splash of white wine, and a hint of red pepper flakes for subtle heat. Ready in just 35 minutes, this light and flavorful recipe is a perfect blend of simplicity and elegance, making it ideal for a quick weeknight dinner or an impressive dinner party entrée. Serve with a sprinkle of Parmesan cheese and a squeeze of lemon for a bright, zesty finish. This baked flounder recipe pairs beautifully with crusty bread, steamed vegetables, or a side of pasta for a complete Italian feast.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 2 cups cherry tomatoes
• 3 pieces garlic cloves
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh parsley
• 6 pieces fresh basil leaves
• 1 piece lemon
• 0.25 cup white wine
• 0.5 teaspoons red pepper flakes
• 1 teaspoon kosher salt
• 0.5 teaspoons black pepper
• 0.25 cup grated Parmesan cheese (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a baking dish large enough to hold all the fillets in a single layer.

Step 2

Rinse the flounder fillets under cold water and pat them dry with paper towels. Set aside.

Step 3

Halve the cherry tomatoes and mince the garlic cloves. Finely chop the fresh parsley and slice the basil leaves into thin ribbons.

Step 4

In a medium mixing bowl, combine the cherry tomatoes, garlic, 2 tablespoons of olive oil, red pepper flakes, kosher salt, and black pepper. Toss to blend the flavors evenly.

Step 5

Spread half of the tomato mixture across the bottom of the prepared baking dish. Layer the flounder fillets on top of the tomatoes, ensuring they are not overlapping.

Step 6

Sprinkle the fillets with half of the parsley and basil. Drizzle with the remaining 1 tablespoon of olive oil and the juice of half a lemon.

Step 7

Spoon the remaining tomato mixture over the flounder, spreading it out to cover the fillets. Pour the white wine around the edges of the dish to avoid washing off the seasoning.

Step 8

Cover the dish with aluminum foil and bake for 15 minutes in the preheated oven. Remove the foil and check the fillets—they should be opaque and flake easily with a fork. If needed, bake uncovered for an additional 3-5 minutes.

Step 9

Optionally, sprinkle the flounder with grated Parmesan cheese and broil for 1-2 minutes for a golden finish.

Step 10

Remove the dish from the oven, garnish with the remaining parsley and basil, and serve immediately with lemon wedges on the side.

Nutrition Facts

Serving size	938.7 grams (938.7g)

Amount per serving	% Daily Value*
Calories	1116

Total Fat 63.10g	81%
Saturated Fat 17.70g	89%
Polyunsaturated Fat 0.10g
Cholesterol 240mg	80%
Sodium 2708mg	118%
Total Carbohydrate 25.90g	9%
Dietary Fiber 6.50g	23%
Total Sugars 10.00g
Protein 102.40g	205%

Vitamin D 480IU	2400%
Calcium 827mg	64%
Iron 4mg	21%
Potassium 1836mg	39%

*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: 52.5%

Protein: 37.9%

Carbs: 9.6%