Mediterranean Fish (Flounder) Recipe

Name: Mediterranean Fish (Flounder)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 roma tomatoes, chopped or (15 ounce) can chopped tomatoes; 2 tablespoons olive oil; 1/2 onion, chopped; 2 garlic cloves, chopped; 1 pinch italian seasoning; 1/4 cup white wine; 24 kalamata olives, pitted and chopped; 4 tablespoons capers; 1 teaspoon lemon juice, fresh perfered; 6 leaves fresh basil, chopped; 3 tablespoons parmesan cheese; 1 1 lb mahi mahi (any firm fish) or 1 lb tilapia fillet (any firm fish)

Servings: persons

1 roma tomatoes, chopped or (15 ounce) can chopped tomatoes
2 tablespoons olive oil
1/2 onion, chopped
2 garlic cloves, chopped
1 pinch italian seasoning
1/4 cup white wine
24 kalamata olives, pitted and chopped
4 tablespoons capers
1 teaspoon lemon juice, fresh perfered
6 leaves fresh basil, chopped
3 tablespoons parmesan cheese
1 1 lb mahi mahi (any firm fish) or 1 lb tilapia fillet (any firm fish)

1
Preheat oven to 425 degrees.
2
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.
3
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.
4
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.

232

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 roma tomatoes, chopped or (15 ounce) can chopped tomatoes, 2 tablespoons olive oil, 1/2 onion, chopped, 2 garlic cloves, chopped, and more.

Yes, Mediterranean Fish (Flounder) falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Mediterranean Fish (Flounder)

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