Flounder Mediterranean

Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.

Step: 1

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

Step: 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.

Step: 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 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.

Step: 4

Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.

Step: 5

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

Per Serving: 282 calories; protein 24.4g; carbohydrates 8.2g; fat 15.4g; cholesterol 63.5mg; sodium 777.5mg.

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