Baked Flounder And Tomatoes
A flavorful baked flounder dish topped with fresh tomatoes, herbs, and a savory wine and mustard sauce, perfect for seafood lovers and family dinners alike.
Ingredients
- 1 (3 to 3 1/2 lb.) whole flounder, head removed and cleaned
- 1/2 cup unsalted butter or margarine, melted ⓘ
- salt to taste ⓘ
- freshly ground black pepper ⓘ
- 1 medium onion, halved lengthwise, sliced ⓘ
- 3 tablespoons minced fresh basil or 1 tablespoon dried leaf basil
- 2 large ripe tomatoes, sliced ⓘ
- 1 tablespoon Creole mustard or other stone-ground mustard ⓘ
- 1/4 teaspoon cayenne pepper ⓘ
- 2 cups dry white wine ⓘ
- lemon slices ⓘ
- basil sprigs or curly parsley sprigs ⓘ
Instructions
- Preheat oven to 375°F.
- Lightly butter the bottom of a 9 x 13-inch baking pan.
- Place the cleaned flounder in the buttered baking pan and drizzle melted butter or margarine over the surface.
- Season the fish with salt and freshly ground black pepper.
- Spread the sliced onion over the fish.
- Scatter the minced basil over the onion.
- Top with sliced tomatoes.
- In a small bowl, combine the Creole mustard, cayenne pepper, and white wine.
- Pour this mixture into the baking pan over the fish and vegetables.
Tips & Substitutions
For a richer flavor, consider using ghee instead of butter. If you can't find fresh basil, dried basil works well too, but use half the amount. Ensure the flounder is fully thawed if previously frozen for even cooking. For an extra kick, add more cayenne or serve with a side of Zippy Clam Dip as a delightful complement.
Serving Suggestions
Serve the baked flounder garnished with fresh lemon slices and basil sprigs for a vibrant presentation. This dish pairs beautifully with a side of roasted vegetables or a light salad, making for a refreshing meal. For a more filling option, consider serving with rice or crusty bread to soak up the delicious juices.
Storage & Reheating
Leftovers should be stored in an airtight container in the refrigerator for up to 2 days. To reheat, preheat your oven to 350°F and cover the dish with foil to prevent drying out. Bake for about 15-20 minutes until heated through, ensuring the fish remains moist.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Flounder And Tomatoes contains roughly 363 calories, with 10g protein, 37g carbohydrates, and 13g fat. It is an excellent source of vitamin A (60% of the Daily Value), dietary fiber (33% of the Daily Value), and iron (25% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 794mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Absolutely! While flounder is delicious, you can substitute it with other firm white fish like tilapia or cod. Adjust cooking time as necessary, depending on the thickness of the fillets you choose.
Is it necessary to use white wine in this dish?
White wine adds depth and enhances the flavors, but you can substitute it with vegetable broth or a mixture of lemon juice and water if you prefer not to use alcohol. Just keep the flavors balanced!
How can I make this dish more spicy?
To amp up the spice, increase the amount of cayenne pepper or add some chopped fresh jalapeños or crushed red pepper flakes. For a unique twist, consider pairing it with a spicy side dish like Tangy Topped Salmon.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).