Mediterranean Baked Flounder

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 193.7
  • Total Fat: 3.8 g
  • Cholesterol: 57.8 mg
  • Sodium: 375.7 mg
  • Total Carbs: 16.7 g
  • Dietary Fiber: 1.6 g
  • Protein: 21.8 g

View full nutritional breakdown of Mediterranean Baked Flounder calories by ingredient
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variation on the Med. Baked Fish variation on the Med. Baked Fish
Number of Servings: 4


    2 tsp olive oil
    1 large onion, sliced
    1 (14.5oz) can Hunt's Diced tomatoes with Green Pepper, Celery, and Onion
    1 bay leaf
    1 clove garlic, minced
    1/8 cup lemon juice
    1 tsp caraway seeds
    1/2 tsp dried oregano, crushed
    1/2 tsp dried thyme, crushed
    1/2 tsp dried basil, crushed
    black pepper to taste
    12 oz flounder fillets


1. Heat oil in large nonstick skillet. Add onion and garlic. Saute until onions are soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10"x6" baking dish; cover with sauce.
5. Bake, uncovered, at 375 degrees about 15 minutes or until fish is flaky.
Yields: 4 servings--Serving size: 3 oz. fillet with sauce

Number of Servings: 4

Recipe submitted by SparkPeople user PAM2002.

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Member Ratings For This Recipe

  • IT was good, but I dont know if I would make it again...I will kep the recipe though just incase. I liked the onions and spices, it was a nice change from just the herbs I usually use on fish. My 5 year old liked it, he just didnt eat the onions... - 3/8/08

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