Fillet Of Flounder Mediterranean
A flavorful Mediterranean-inspired dish featuring tender flounder fillets baked in a savory tomato sauce with lemon, parsley, and seasoning. Perfect for seafood lovers, it offers a delightful combination of citrus and herb flavors, making it an elegant yet simple meal for weeknights or special occasions.
Ingredients
Instructions
- Butter a shallow baking dish.
- Arrange the flounder fillet in the dish.
- Melt butter in a saucepan.
- Add the minced onion, tomato sauce, parsley, lemon juice, and seafood seasoning to the saucepan and cook until heated through.
- Pour the sauce over the fish in the baking dish.
- Bake at 350°F (175°C) for 20 to 25 minutes until the fish is cooked through.
Tips & Substitutions
For a richer flavor, use unsalted butter and consider adding garlic to the sauce. If you're out of seafood seasoning, a mix of paprika, salt, and black pepper works well. You can substitute flounder with other mild white fish like sole or tilapia. Fresh parsley can be replaced with dried if necessary, just reduce the amount to 1/2 tablespoon.
Serving Suggestions
Serve the flounder Mediterranean with a side of steamed vegetables or a light salad to complement its flavors. It pairs beautifully with Mediterranean recipes like Shrimp And Rice Salad or Grilled Fish. A crusty bread can also help soak up the delicious sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Fillet Of Flounder Mediterranean contains roughly 242 calories, with 4g protein, 22g carbohydrates, and 16g fat. It is an excellent source of iron (21% of the Daily Value), and a good source of dietary fiber and vitamin C. It also contributes 3g of dietary fiber toward your daily target.
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 frozen flounder for this recipe?
Yes, you can use frozen flounder. Just be sure to thaw it completely before cooking. This will ensure even cooking and better texture. Pat the fillets dry to remove excess moisture, which will help the sauce adhere better.
What can I use instead of tomato sauce?
If you don't have tomato sauce, crushed tomatoes or tomato puree can be excellent substitutes. For a different flavor, consider using a mix of diced tomatoes and a splash of red wine for added depth.
How do I know when the flounder is cooked through?
Flounder is cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Keep an eye on the time, as overcooking can make it dry. It should look opaque and have a tender texture.
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).