Mediterranean Flounder

Elevate your dinner table with this vibrant Mediterranean Flounder recipe, a healthy and flavorful dish that's ready in just 25 minutes! Tender flounder fillets are adorned with a medley of fresh ingredients, including juicy cherry tomatoes, briny kalamata olives, capers, and aromatic garlic, all infused with zesty lemon and herbaceous oregano. Baked to perfection in a light drizzle of olive oil, this low-carb, protein-packed meal is as nourishing as it is delicious. Perfect for weeknight dinners or as an impressive centerpiece for a Mediterranean-inspired feast, this dish pairs beautifully with a crisp green salad or a side of herbed couscous. Bursting with Mediterranean flavors, it's a wholesome, easy-to-make recipe you'll want to add to your regular rotation!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 2 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 1.5 cups cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and sliced
• 2 tablespoons capers, drained
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon lemon zest
• 2 tablespoons lemon juice, freshly squeezed
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease a baking dish large enough to hold all the flounder fillets in a single layer with 1 tablespoon of olive oil.

Step 3

Place the flounder fillets in the baking dish and season both sides with salt and black pepper. Set aside.

Step 4

In a medium skillet, heat the remaining 1 tablespoon of olive oil over medium heat.

Step 5

Add the minced garlic to the skillet and sauté for 1 minute, or until fragrant.

Step 6

Add the halved cherry tomatoes, sliced kalamata olives, and capers to the skillet. Cook for 3-4 minutes, stirring occasionally, until the tomatoes soften slightly.

Step 7

Stir in the fresh parsley, lemon zest, lemon juice, dried oregano, and an additional pinch of salt and pepper. Mix well and remove from heat.

Step 8

Spoon the tomato and olive mixture evenly over the flounder fillets in the baking dish.

Step 9

Cover the baking dish with aluminum foil and bake in the preheated oven for 12-15 minutes, or until the flounder is opaque and flakes easily with a fork.

Step 10

Remove the dish from the oven and serve immediately, garnished with extra parsley if desired.

Nutrition Facts

Serving size	840.7 grams (840.7g)

Amount per serving	% Daily Value*
Calories	925

Total Fat 57.20g	73%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 2.70g
Cholesterol 192mg	64%
Sodium 4690mg	204%
Total Carbohydrate 24.60g	9%
Dietary Fiber 11.00g	39%
Total Sugars 6.80g
Protein 80.40g	161%

Vitamin D 480IU	2400%
Calcium 242mg	19%
Iron 6mg	33%
Potassium 1576mg	34%

*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: 55.1%

Protein: 34.4%

Carbs: 10.5%