Flounder In White Wine Sauce
Delicate flounder fillets topped with fresh tomatoes and a flavorful white wine sauce, perfect for a light, elegant dinner that highlights Mediterranean-inspired flavors.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- Sprinkle both sides of the flounder fillets with 1 1/2 teaspoons of salt and a dash of pepper.
- Arrange the fillets in a greased baking dish in a single layer.
- Place sliced tomatoes over the fillets.
- Sprinkle the tomatoes with 1/2 teaspoon of salt and a dash of pepper.
- In a saucepan, melt 2 tablespoons of butter over medium heat.
- Blend in 2 tablespoons of flour and cook for 1-2 minutes to form a roux.
- Gradually add 1/2 cup of milk, stirring constantly until the mixture thickens and is smooth.
- Remove the saucepan from heat and stir in white wine and basil.
- Pour the sauce over the tomatoes and fish in the baking dish.
- Bake for 25 minutes or until the fish flakes easily with a fork.
- Sprinkle with parsley before serving.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine to the sauce along with the milk. If you prefer a gluten-free option, substitute the flour with cornstarch or a gluten-free flour blend. Fresh basil can be replaced with dried herbs like oregano or thyme for a different twist. This dish complements Mediterranean recipes beautifully, adding a fresh and vibrant touch.
Serving Suggestions
Serve the flounder with a side of creamy Greek potatoes for a hearty meal. A light salad, such as a goat cheese salad, pairs nicely to balance the richness of the sauce. For a complete dinner, consider adding crusty bread to soak up the delicious white wine sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder In White Wine Sauce contains roughly 110 calories, with 4g protein, 12g carbohydrates, and 6g fat. It is an excellent source of vitamin C (66% of the Daily Value), iron (28% of the Daily Value), and vitamin A (28% of the Daily Value), and a good source of potassium and dietary fiber. Note that it is relatively high in sodium, at 1275mg per serving (55% 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 frozen flounder for this recipe?
Yes, you can use frozen flounder fillets! Just be sure to thaw them completely before seasoning and baking. This will ensure even cooking and optimal texture. Thaw the fish in the refrigerator overnight or place it in a sealed bag and submerge it in cold water for quicker thawing.
What can I substitute for white wine?
If you prefer not to use white wine, you can substitute it with an equal amount of vegetable broth or chicken broth. For a non-alcoholic version, a mixture of white grape juice and a splash of vinegar can provide a similar acidity and sweetness, enhancing the overall flavor of the dish.
How do I know when the flounder is done cooking?
The flounder is done cooking when it flakes easily with a fork and has turned opaque throughout. This usually takes about 25 minutes at 350°F (175°C). To ensure perfect doneness, use a meat thermometer; the internal temperature should reach 145°F (63°C).
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).