MEDITERRANEAN BAKED FLOUNDER

Mediterranean Baked Flounder image

Provided by Liza K.

Time 40m

Yield 4 serving(s)

Number Of Ingredients 14

4 large flounder fillets
5 plum tomatoes
1/2 Spanish onion, Chopped
2 garlic cloves
20 kalamata olives, pitted and chopped
2 tablespoons capers
1 lemon
1/4 cup white wine
2 tablespoons extra virgin olive oil
1/2 teaspoon italian seasoning
1 bunch fresh basil
3 tablespoons fresh grated parmesan cheese
1 dash kosher salt
1 dash of fresh ground black pepper

Steps:

Preheat oven to 425 degrees F.
Blanch tomatoes. To do this bring a pot or deep sauce pan of water to a boil. Places tomatoes in the boiling water for about 30 seconds. Remove and immediately put them in a bowl of ice water. Let them chill, you will start to see the skins pull away from the meat. After a minute or two take tomatoes out of water and gently remove skin by rolling your thumbs over the tomatoes. Skins should come off easily.
Chop Tomatoes into desired size and set aside.
Put 1 tablespoon of oil in a large saucepan. Place minced garlic and copped onion in the pan. Cook over med. heat until onions become translucent (about 5 min). Add in tomatoes, wine, olives, capers, and 5 or 6 fresh basil leaves (copped). Let stew covered for 5 minutes. Then uncover and add Parmesan cheese, salt, pepper and Italian seasoning. Reduce heat and cook uncovered let cook until mixture becomes a thick sauce (about 15 minutes).
In a glass baking dish place 1 tablespoon of olive oil. Gently lay cleaned fish into dish. Cut lemon in half and squeeze fresh lemon on top of fish. Put a dash of salt and pepper onto each fillet. Put in over and bake for 12 minutes or until fish is easily flaked with a fork.
Remove fish from oven. Plate and place tomato sauce over fish. Garish with a fresh basil leave, and a slice of lemon. Add a bit of fresh grated parmesan on top if desired.

Nutrition Facts : Calories 265.6, Fat 13.9, SaturatedFat 2.7, Cholesterol 84, Sodium 912.7, Carbohydrate 8.3, Fiber 2.5, Sugar 3.2, Protein 25.1