Flounder Mediterranean
Posted: 28 Dec 2021 08:07
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Preparation Time: 15 minutes
Cooking time: 30 minutes
Serves: 4
If served as four portions, provides 282 cals, 18.1g fat (of which 2.7g saturates), 2.9g sugar and 0.8g salt per portion.
Ingredients
- 5 roma (plum) tomatoes
- 2 tbsp extra virgin olive oil
- ½ Spanish onion, chopped
- 2 cloves garlic, chopped
- 1 pinch Italian seasoning
- 24 kalamata olives, pitted and chopped
- ¼ cup white wine
- ¼ cup capers
- 1 tsp fresh lemon juice
- 6 leaves fresh basil, chopped
- 3 tbsp freshly grated Parmesan cheese
- 450g (1lb) flounder fillets
- 6 leaves fresh basil, torn
Method
1. Pre-heat the oven to 220°C/Fan 200°C/Gas Mark 7.
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 ½ 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.