Flounder is a delicious fish, but not many know how to prepare it in a healthy way. Learn how to make a healthy and delicious recipe for flounder with the video below and enjoy the aromatic and tasty flavors of the Mediterranean.
This recipe, as you just saw, it easy to make and will be a delicious meal to enjoy at home with loved ones. If you want a refresher on the steps, they are listed out below.
1.) Preheat oven to 425 degrees and bring a large pot of water to boil
2.) Add five cored roma tomatoes to boiling water
3.) Remove tomatoes as soon as skin starts to pull away
4.) Transfer them to a boil of ice water
5.) Once tomatoes are cold dry them and pull off the skin
6.) Dice tomatoes and set aside
7.) Heat 2 TBSP of extra virgin olive oil in a pan
8.) Add half of a chopped sweet onion and cook until tender
9.) Stir in two chopped garlic cloves
10.) Add one pinch of Italian seasoning and the chopped tomatoes
11.) Cook for five minutes, until tomatoes are tender
12.) Add one quarter cup of white wine, one half cup of pitted and chopped kalamata olives, one quarter cup of capers, one TSP of lemon juice, and six basil leaves
13.) Reduce heat to low and stir in three TBSP of grated parmesan cheese
14.) Cook for about fifteen minutes until it starts to thicken
15.) Place one pound of flounder filet into lightly greased baking dish
16.) Season filet with salt and pepper
17.) Bake in oven for about twelve minutes until it easily flakes
18.) Add sauce to flounder and enjoy
If you can’t easily find flounder in your neck of the woods consider using other white fish like tilapia.