Flounder Mediterranean
Flounder Mediterranean pairs tender, flaky fish with a bright, salty tomato sauce enriched by olives, capers, white wine, and fresh basil. Parmesan melts into the pan sauce for a savory finish that balances acidity and brininess. Serve this vibrant, oven-baked dish for a weeknight dinner or a light, elegant meal with crusty bread or a simple salad.
- Prep15 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Flounder Mediterranean, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 3 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 22
- Heart Health
- 79
- Metabolic
- 36
- Digestive
- 24
- Inflammatory
- 44
- Performance
- 45
- General Wellness
- 1
Preheat the oven to 425 degrees F (220 degrees C).
- 2
Bring a saucepan of water to a boil. Dip the tomatoes into the boiling water, then immediately transfer them to a medium bowl of ice water; drain. Peel off and discard the tomato skins. Chop the tomatoes and set them aside.
- 3
Heat olive oil in a skillet over medium heat; sauté the onion until tender, about 5 minutes. Stir in the tomatoes, garlic, and Italian seasoning; cook until the tomatoes are tender, 5 to 7 minutes. Add the olives, wine, capers, lemon juice, and 1/2 the basil. Reduce the heat, mix in the Parmesan cheese, and cook until the mixture reduces to a thick sauce, about 15 minutes.
- 4
Place the flounder in a shallow baking dish. Pour the sauce over the fillets and sprinkle with the remaining basil leaves on top.
- 5
Bake for 12 minutes in the preheated oven, until the fish flakes easily with a fork.
- Calories 364.25 kcal Moderate 18%
- Protein 19.82 g Good Source 40%
- Carbohydrate 24.89 g 9%
- Total Fat 19.99 g High 26%
- Saturated Fat 3.22 g Moderate 16%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 59.67 mg Moderate 20%
- Sodium 1284.77 mg High 56%
- Dietary Fiber 5.1 g Moderate 18%
- Total Sugars 3.73 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 132.96 mg Moderate 10%
- Iron 0.41 mg Low Source 2%
- Potassium 216.98 mg Low Source 5%
- Vitamin A 56.52 mcg Low Source 6%
- Vitamin C 27.93 mg Good Source 31%
- Vitamin D 3.18 mcg Moderate 16%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Sulfites
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Flounder Mediterranean is made with 12 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Capers, Extra Virgin Olive Oil, Flounder, and Fresh Basil. Each serving provides about 364.25 kcal, and is a good source of protein.
Recipe Questions
- What is Flounder Mediterranean made of?
- The main ingredients are Capers, Extra-Virgin Olive Oil, Flounder, Fresh Basil, Garlic. The full list of 12 is above.
- How long does it take to make Flounder Mediterranean?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 364.25 kcal. The full nutrition breakdown is above.
- Is Flounder Mediterranean easy to make?
- This recipe is rated easy, with 12 ingredients and 5 steps.
- Is Flounder Mediterranean healthy?
- Flounder Mediterranean has an easyChef Pro health score of 48/100. Per serving, it provides 364.25 calories and 19.82 g of protein, or 40% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 1284.77 mg (56% of the Daily Value) and saturated fat at 3.22 g (16% of the Daily Value). It contains Fish, Milk, Sulfites, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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