Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce
This is a quick and easy meal that pairs mild tasting flounder with a fresh cherry tomato Italian herb sauce. Serve with pasta.
Servings: 4
Calories: 474kcal
Ingredients
- 1 ½ lb flounder fillets about 4 fillets
- 3 Tablespoons extra virgin olive oil - divided
- 1 cup thinly sliced onion
- 3 garlic cloves minded
- ½ cup thinly sliced celery
- 1 ½ cup cherry or grape tomatoes halved
- 2 Tablespoons capers rinsed in cold water
- 1 Tablespoon Italian seasoning
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- 8 drops hot sauce
- 2 Tablespoons dry white wine
- ¼ cup water
- 5 fresh basil leaves cut into ribbons
- 8 ounces angel hair pasta cooked al dente
- 2 Tablespoons parmesan cheese divided
- Cooking spray
Instructions
- Preheat oven to 425 degrees F.
- Coat a heavy duty skillet with cooking spray plus large glass casserole **** see notes
- Add 1 Tablespoon olive oil and hear over medium-high heat. Add onion, garlic, and celery and cook for about 4 minutes. Add tomatoes, capers, Italian seasoning, salt, black pepper, hot sauce, wine, and water. Bring to a simmer, reduce heat, cover tightly, and continue to simmer for about 5 minutes, or until vegetables are tender.
- Rub fish, on both sides, with the rest of the olive oil. Lightly salt and pepper both sides.
- Pour the vegetables into the glass casserole making a place in the center for the flounder fillets. Spoon some of the sauce over the fish.
- Bake uncovered for 25-30 minutes, or until fish is opaque in the center.
- Remove fish to a serving platter. Arrange the pasta around the fish Sprinkle the pasta with parmesan cheese. Sprinkle the basil ribbons on top of the pasta and flounder.
- Serve immediately with additional parmesan cheese if desired.
Notes
**** This can be made in a large skillet. Once the vegetables are done, place the fish in the middle of the skillet and spoon some sauce over the fillets. Bake for 20-25 minutes. May take the lesser time since the skillet is already hot.
Nutrition
Calories: 474kcal | Carbohydrates: 50g | Protein: 30g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 78mg | Sodium: 872mg | Potassium: 647mg | Fiber: 4g | Sugar: 5g | Vitamin A: 645IU | Vitamin C: 13.2mg | Calcium: 121mg | Iron: 1.9mg