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single filet of baked flounder

Baked Flounder with Tomatoes and Basil


  • Author: Eric Jones
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 1x

Description

Fresh flounder baked in a light garlicky white wine sauce blended with cherry tomatoes and basil is the perfect easy dinner recipe — and a sure hit with family and friends! my Baked Flounder with Tomatoes and Basil pairs well with roasted or sautéed vegetables.


Scale

Ingredients

For the flounder:

  • 2 lb Flounder Fish Filet
  • 2 tsp Black Pepper
  • 3 tsp Creole Seasoning
  • 2 tbsp Parsley Flakes
  • 3 tbsp Butter
  • 1 Lemon (Zest)

For the tomato basil sauce:

  • 1 cup Cherry Tomatoes
  • 2 tbsp Minced Garlic
  • 1/4 cup Fresh Chopped Basil
  • 3/4 cup Chicken Stock
  • 1/4 cup White Wine
  • 1 tsp Red Pepper Flakes
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Ground Ginger
  • 1/4 tsp Himalayan Salt
  • Dash Red Cayenne Pepper

Instructions

  1. Begin by heating your cooking pan to medium heat then add butter. Add the garlic into the pan and stir cook for 1 minute before adding the cherry tomatoes. Once the tomatoes cook for 3 minutes add the chicken stock and white wine.
  2. Remove the leaves from the fresh basil then chop around 1/4 cup. Add basil to the pan along with remaining sauce seasonings except for the lemon zest. Cook for 10 minutes.
  3. Season both sides of the flounder then place in baking dish. Cover fish evenly with garlic basil wine sauce. Bake at 350 degrees for 10 minutes uncovered.
  4. Once baked, top off the dish with lemon zest. Serve immediately. 

Notes

You can use white cooking wine (in place of bottled white wine), but I would highly recommend going with an inexpensive bottle of white wine.

  • Category: Fish
  • Method: Oven Baked
  • Cuisine: American

Nutrition

  • Calories: 608
  • Sugar: 1.1g
  • Sodium: 1134mg
  • Fat: 11.3g
  • Carbohydrates: 3.5g
  • Fiber: 0.8g
  • Protein: 107.5g
  • Cholesterol: 282mg

Keywords: Baked Flounder with Tomatoes and Basil, Baked Flounder

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