Flounder Mediterranean

Name: Flounder Mediterranean
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 59 milliliters capers; 4 Tbsps capers; 2 Tbsps extra virgin olive oil; 2 Tbsps extra virgin olive oil; 454 grams flounder fillets; 454 grams flounder fillets; 6 leaves fresh basil, torn; 6 leaves fresh basil, chopped; 2 cloves garlic, chopped; 1 pinch Italian seasoning; 24 kalamata olives, pitted and chopped; 1 teaspoon fresh lemon juice; 1 teaspoon fresh lemon juice; 1 Spanish onion, chopped; 3 Tbsps freshly grated Parmesan cheese; 3 Tbsps freshly grated Parmesan cheese; 5 roma (plum) tomatoes; 59 milliliters white wine

Flounder Mediterranean is a gluten free, primal, and pescatarian recipe with 4 servings. This main course has 455 calories, 34g of protein, and 28g of fat per serving. This recipe covers 27% of your daily requirements of vitamins and minerals. A mixture of wine, parmesan cheese, extra virgin olive oil, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the white wine you could follow this main course with the White Wine Frozen Yogurt as a dessert. From preparation to the plate, this recipe takes around 45 minutes.

Instructions

Preheat oven to 425 degrees F (220 degrees C).

Equipment you will use

Oven

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.

Ingredients you will need

Water

Tomato

Equipment you will use

Sauce Pan

Bowl

Remove and discard skins from tomatoes. Chop tomatoes and set aside.

Ingredients you will need

Tomato

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.

Ingredients you will need

Italian Seasoning

Olive Oil

Tomato

Garlic

Onion

Equipment you will use

Frying Pan

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.

Ingredients you will need

Parmesan

Lemon Juice

Capers

Olives

Basil

Sauce

Wine

Place flounder in a shallow baking dish.

Ingredients you will need

Flounder

Equipment you will use

Baking Pan

Pour sauce over the fillets and top with remaining basil leaves.

Ingredients you will need

Fresh Basil

Sauce

Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

Ingredients you will need

Fish

Equipment you will use

Oven

Equipment

Ingredients

Servings:

59milliliters

capers 4Tbsps

capers 2Tbsps

extra virgin olive oil 2Tbsps

extra virgin olive oil 454grams

flounder fillets 454grams

flounder fillets 6leaves

fresh basil, torn 6leaves

fresh basil, chopped 2cloves

garlic, chopped 1pinch

Italian seasoning 24

kalamata olives, pitted and chopped 1teaspoon

fresh lemon juice 1teaspoon

fresh lemon juice 1

Spanish onion, chopped 3Tbsps

freshly grated Parmesan cheese 3Tbsps

freshly grated Parmesan cheese 5

roma (plum) tomatoes 59milliliters

white wine

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Zind-Humbrecht Calcaire Pinot Gris with a 4.7 out of 5 star rating seems like a good match. It costs about 46 dollars per bottle.