Mediterranean Flounder Recipes

MEDITERRANEAN FLOUNDER

Steps:

• Preheat oven to 425 degrees F.
• Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
• Add olive oil and heat over medium-high heat.
• Add onion, garlic, and celery and cook about 3 minutes. Add tomato, capers, parsley, salt, black pepper, hot sauce, wine, water, and oregano. Bring to a boil, reduce heat, cover tightly, and simmer 5-6 minutes, or until vegetables are tender.
• Add fish and spoon sauce over it.
• Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
• Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.

MEDITERRANEAN FISH (FLOUNDER)

Steps:

• Preheat oven to 425 degrees.
• Prepare tomatoes if using fresh by plunging them into boiling water, imediately removing them to a bowl of ice water and peeling the skins. Or you can chop them with the skins on or use canned- it is a person preference thing.
• heat olive oil in a medium skillet over medium heat. Add onions and saute until tender. Add garlic and Italian seasoning, stirring to combine. Add tomatoes and cook until tender. Mix in wine, olives, capers, lemon juice and half of the basil. If fresh basil- if fresh basil is not available add a couple teaspoons of dried basil-fresh is always better though. Reduce heat, blend in Parmesan cheese and cook until the mixture is hot and bubbly. If you prefer a thick sauce you can cook until the sauce has reduced to a thick sauce, about 15 minutes.
• Place fish in a shallow baking dish. Cover with the sauce mixture and bake in preheated oven 15-20 minutes depending on the fish used. Fish should flake easily with a fork when done, except for the mahi mahi which flakes when done, just not easily.

BAKED FLOUNDER WITH LEMON AND BUTTER

Steps:

• Preheat oven to 325 °F and grease a shallow baking dish with oil or butter.
• Place fish in prepared baking dish and generously season with 1 tablespoon salt and pepper each.
• In a small mixing bowl, combine melted butter, lemon juice and minced onion. Stir to mix well. Pour over the fish to evenly coat.
• Sprinkle paprika over the fish.
• Bake in preheated oven for 15-20 minutes until fish is cooked and flakes with a fork.
• In a small, clean mixing bowl, whisk garlic, mayonnaise, olive oil and lemon juice until well combined.
• Season aioli with salt, to taste.
• Place in the refrigerator to chill until you're ready to plate and serve.
• Garnish fish with chopped parsley and lemon wedges and serve with prepared garlic aioli and side dishes of your choice.

FLOUNDER MEDITERRANEAN

Steps:

• Preheat oven to 425 degrees F (220 degrees C).
• 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.
• 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.
• Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
• Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

FLOUNDER MEDITERRANEAN

Steps:

• 1. Preheat oven to 425 degrees F (220 degrees C). 2. 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. 3. 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. 4. Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves. 5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.