Ingredients
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5 roma (plum) tomatoes
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2 tablespoons extra virgin olive oil
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½ Spanish onion, chopped
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2 cloves garlic, chopped
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1 pinch Italian seasoning
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24 kalamata olives, pitted and chopped
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¼ cup white wine
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¼ cup capers
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1 teaspoon fresh lemon juice
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6 leaves fresh basil, chopped
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3 tablespoons freshly grated Parmesan cheese
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1 pound flounder fillets
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6 leaves fresh basil, torn
Directions
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Preheat oven to 425 degrees F (220 degrees C).
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Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
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Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
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Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
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Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
![close up a fillet of Flounder with Mediterranean on top with fresh herbs on a white plate]()
cookin'mama
Nutrition Facts (per serving)
| 282 | Calories |
| 15g | Fat |
| 8g | Carbs |
| 24g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 282 | |
| % Daily Value * | |
| Total Fat 15g | 20% |
| Saturated Fat 3g | 14% |
| Cholesterol 64mg | 21% |
| Sodium 778mg | 34% |
| Total Carbohydrate 8g | 3% |
| Dietary Fiber 2g | 6% |
| Total Sugars 3g | |
| Protein 24g | 49% |
| Vitamin C 13mg | 14% |
| Calcium 91mg | 7% |
| Iron 1mg | 6% |
| Potassium 544mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
