Tomato and Basil Flounder Recipe

Name: Tomato and Basil Flounder
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Olive oil, for sauteing; 1/2 onion, chopped; 3 cloves garlic, chopped; 1 red bell pepper, cut in strips; 1 green bell pepper, cut in strips; 6 plum tomatoes, diced; 1/4 cup water; Salt and freshly ground black pepper; 2 tablespoons dry oregano, plus more for seasoning; 2 to 3 big leaves fresh basil; 12 asparagus stalks; 4 (1/4 pound) medium flounder fillets; Garlic powder; Chopped parsley, for garnish

Servings: persons

Olive oil, for sauteing
1/2 onion, chopped
3 cloves garlic, chopped
1 red bell pepper, cut in strips
1 green bell pepper, cut in strips
6 plum tomatoes, diced
1/4 cup water
Salt and freshly ground black pepper
2 tablespoons dry oregano, plus more for seasoning
2 to 3 big leaves fresh basil
12 asparagus stalks
4 (1/4 pound) medium flounder fillets
Garlic powder
Chopped parsley, for garnish

1
Coat a large saute pan with oil.
2
Saute, over medium heat, onion and garlic until onions are translucent.
3
Add peppers.
4
Cook approx.
5
2 minutes.
6
Then add tomatoes and 1/4 cup water.
7
Season with salt and black pepper to taste.
8
Add oregano and basil.
9
Cook for approximately 10 minutes, contents should be juicy.
10
Add asparagus.
11
Cook another 5 minutes.
12
Rinse fish in cold water.
13
Season with a pinch of salt, black pepper, oregano, and garlic powder.
14
Separate ingredients in saute pan.
15
Push all solid ingredients to one side.
16
Gently lay fish in hot liquid, try not to let fillets overlap.
17
Cover.
18
Cook 5 to 10 minutes depending on thickness of fillets.
19
When fillets become a milky white, they are done.
20
Garnish with parsley.
21
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant.
22
The FN chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.

142

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 14 ingredients. The key ingredients include: Olive oil, for sauteing, 1/2 onion, chopped, 3 cloves garlic, chopped, 1 red bell pepper, cut in strips, and more.

Yes, Tomato and Basil Flounder falls under the General 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!

Tomato and Basil Flounder

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions