Tomato Flounder
A flavorful baked flounder dish topped with garlic, parsley, and tomatoes, perfect for seafood lovers seeking a simple yet delicious Mediterranean-inspired meal.
Ingredients
Instructions
- Preheat the oven to 400°F (200°C).
- Place the flounder pieces in a 9-inch baking pan.
- Top the fish with chopped garlic, pepper, and parsley.
- Pour the canned whole tomatoes over the fish.
- Bake in the preheated oven for about 20 minutes or until the fish is cooked through and flaky.
Tips & Substitutions
For added flavor, consider marinating the flounder in olive oil, lemon juice, and some herbs before baking. You can substitute flounder with any white fish like tilapia or cod. Fresh tomatoes can replace canned tomatoes if in season, providing a brighter taste. Make sure to check the fish for doneness; it should flake easily with a fork.
Serving Suggestions
Serve the Tomato Flounder with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with Aunt Mary's Antipasto for a delightful appetizer. A crusty bread can also be served to soak up the delicious tomato sauce. For a complete meal, consider a side of rice or quinoa to complement the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in an oven-safe dish, cover with foil, and warm in a preheated oven at 350°F (175°C) until heated through, about 10-15 minutes. This will help retain moisture and prevent the fish from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Tomato Flounder contains roughly 150 calories, with 19g protein, 14g carbohydrates, and 3g fat. It is an excellent source of vitamin C (132% of the Daily Value), iron (50% of the Daily Value), and protein (38% of the Daily Value), and a good source of vitamin D. At about 150 calories per serving, it is a lighter, protein-rich choice.
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, frozen flounder can be used. Just make sure to thaw it completely in the refrigerator before baking. This will help ensure even cooking. Be sure to pat the fish dry with paper towels to remove excess moisture for the best texture.
What can I substitute for parsley?
If you don't have parsley, fresh basil or cilantro can be great alternatives, offering unique flavors that complement the dish well. Dried herbs can also be used, but reduce the amount to about one tablespoon since they are more concentrated.
How do I know when the fish is done?
The flounder is done when it becomes opaque and flakes easily with a fork. Cooking time may vary based on thickness, so check it at around 15 minutes and adjust as needed. An internal temperature of 145°F (63°C) is the target for safety.
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).