Flounder Mediterranean

May 16, 2016

Flounder Mediterranean

Easy Flounder Mediterranean Recipe

When most people think of wild Alaskan flounder, they usually imagine this strange flat fish sitting at the bottom of the ocean, maybe hiding in the sand. While it's true the fish is a bit strange to look at with both its eyes on one side, and it does indeed live at the bottom of the ocean, its meat is rather tasty, and we'd love to prove it. Though flounder fish hasn't reached a high level of popularity in the general population, those of us who know what a special treat this delicious fish can be have already come up with some incredible Mediterranean flounder recipes to help others discover this treasure of the sea. 

Tender tomatoes, Spanish onions, white wine, and the tang of fresh lemon juice combine to bring this tasty fish into food heaven. Read on to discover why and how to cook Mediterranean flounder! Why Pacific flounder?Like most seafood, flounder fillets is healthy. It's a wonderful source of lean protein and is incredibly low in calories. In a single eight ounce serving, you'll get about 200 calories and a whopping 34 grams of protein. With only 12 grams of fat per eight ounce serving, and a mild taste, this is the perfect fish for just about any type of cooking. Sauces, spices, and flavors will absorb into the meat, ensuring each bite is perfect. Flounder's preparation is very easy, and the fillets hold up well in many cooking styles. Health benefits of flounder fillets:

  • Low fat
  • High protein
  • Low calorie
  • Vitamins D, B12, and B6
  • Magnesium
Kitchen skill: beginner - intermediate

While this Mediterranean flounder recipe is relatively simple to prepare, a few of the ingredients might be tougher to find in some areas. If you've never used capers or kalamata olives, for example, you might want to take a little extra time in handling these. It's not a difficult step, but if you're not familiar with these slippery ingredients you should take care.


  • 5 roma (plum) tomatoes
  • 2 tablespoons extra virgin olive oil
  • 1/2 Spanish onion, chopped2 cloves garlic, chopped
  • 1 pinch Italian seasoning
  • 24 kalamata olives, pitted and chopped
  • 1/4 cup white wine
  • 1/4 cup capers
  • 1 teaspoon fresh lemon juice
  • 6 leaves fresh basil, chopped
  • 3 tablespoons freshly grated Parmesan cheese
  • 1 pound  Flounder Fillets
  • 6 leaves fresh basil


  1. Preheat oven to 425 degrees F (220 degrees C).
  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 1/2 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.


Unlike some of our other recipes that can be switched up and played with, this recipe should remain mostly intact. While it's fine to add a few mildly-flavored things, the original overall flavor of this dish relies heavily on each of the ingredients listed to truly bring it out. That said, you can replace fresh basil with dried, but use 1 – 2 teaspoons. If you can't get fresh Parmesan, the grated or pre-shredded Parmesan will work in a pinch. Granulated garlic will work if you're unable to obtain fresh garlic—use about 1 teaspoon, or more to taste. If you're wondering where to buy flounder fillets, look no further than Global Seafoods! We have a large selection of seafood to choose from, including delicious Alaska flounder fillets. We at Global Seafoods strive to provide more than affordable, top-quality seafood. We want our customers and site visitors to reap all the benefits of healthy, delicious seafood, so we've created our blog and recipe collection to do just that. Have you tried this flounder recipe? Have an idea or suggestion for a new blog or recipe? We'd love to hear from you! Please feel free to leave a comment or send an email.

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