Photo: Markus Spiske
Flounder Mediterranean
13 ingredients
15 min + 30 min
4 servings
openrecipes
"Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable."
Estimated Nutrition (whole recipe, rough)
373
Calories
14g
Protein
22g
Fat
30g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 5 roma (plum) tomatoes
- 2 tablespoons extra virgin olive oil
- 1/2 Spanish onion, chopped
- 2 cloves garlic, chopped
- 1 pinch Italian seasoning
- 1/4 cup white wine
- 24 kalamata olives, pitted and chopped
- 4 tablespoons capers
- 1 teaspoon fresh lemon juice
- 6 leaves fresh basil, chopped
- 3 tablespoons freshly grated Parmesan cheese
- 1 pound flounder fillets
- 6 leaves fresh basil, torn
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes