Mediterranean Flounder Recipe

Name: Mediterranean Flounder
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: cooking spray; 1 tablespoon extra virgin olive oil; 1 cup thinly sliced yellow onion; 3 garlic cloves, minced; 1/2 cup thinly sliced celery; 1 cup chopped fresh tomato; 2 tablespoons capers, drained; 2 tablespoons chopped fresh parsley; 3/8 teaspoon salt (optional); 1/4 teaspoon black pepper; 8 drops hot sauce; 2 tablespoons dry white wine; 1/4 cup water; 1/4 teaspoon dried oregano leaves; 1 lb flounder fillets; 6 ounces angel hair pasta, cooked; 1 tablespoon parmesan cheese; 1 teaspoon parmesan cheese

Servings: persons

cooking spray
1 tablespoon extra virgin olive oil
1 cup thinly sliced yellow onion
3 garlic cloves, minced
1/2 cup thinly sliced celery
1 cup chopped fresh tomato
2 tablespoons capers, drained
2 tablespoons chopped fresh parsley
3/8 teaspoon salt (optional)
1/4 teaspoon black pepper
8 drops hot sauce
2 tablespoons dry white wine
1/4 cup water
1/4 teaspoon dried oregano leaves
1 lb flounder fillets
6 ounces angel hair pasta, cooked
1 tablespoon parmesan cheese
1 teaspoon parmesan cheese

1
Preheat oven to 425 degrees F.
2
Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
3
Add olive oil and heat over medium-high heat.
4
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.
5
Add fish and spoon sauce over it.
6
Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
7
Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.

367

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

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

My Personal Notes

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How did you like this recipe?

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

You need 18 ingredients. The key ingredients include: cooking spray, 1 tablespoon extra virgin olive oil, 1 cup thinly sliced yellow onion, 3 garlic cloves, minced, and more.

Yes, Mediterranean Flounder falls under the Pasta & Noodles 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.

That's it — enjoy your meal!

Mediterranean Flounder

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions