Flounder Stefano

May 10, 2023May 10, 20230 3
Savory Flounder Stefano with Tomatoes and Wine
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 large flounder fillets
2 cans tomatoes , diced
4 tablespoons olive oil
3 garlic cloves , minced
1 medium onion , minced
1/4 cup fresh oregano
1/2 cup dry white wine
salt , to taste , I used 1 tsp
fresh ground black pepper , to taste , I used 1/2 tsp

Nutrision Information

Servings Per Recipe
4
Calories
300
Sugar
4g
Fat
12g
Flounder Stefano is a savory Italian-inspired recipe that features flounder fillets smothered in a rich tomato and white wine sauce. This dish is perfect for seafood lovers or those looking for a healthy and tasty way to incorporate more fish into their diet. The combination of tomatoes, garlic, and white wine infuses the flounder with a deliciously savory and flavorful taste that will leave you wanting more. With an easy preparation time and cook time of 30 minutes or less, this recipe is a great choice for busy weeknights or weekend dinners with friends and family. Serve with a side salad or some crusty bread to soak up all the delicious sauce!

Instructions

1.Preheat the oven to 375 F (190 C).
2.In a large skillet, heat the olive oil over medium-high heat.
3.Add the minced onion and garlic and sauté for 2-3 minutes until fragrant.
4.Add the diced tomatoes and fresh oregano and continue to cook for another 2-3 minutes.
5.Add the white wine and salt and pepper to taste, and cook for another 1-2 minutes.
6.Place the flounder fillets in a baking dish and pour the tomato mixture over the top.
7.Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the sauce is bubbling.
8.Serve hot and enjoy!

PROS

The combination of tomatoes, garlic, and white wine make for a deliciously savory and flavorful dish.

Flounder is also a lean and healthy protein source.

This recipe is simple and easy to make in just 30 minutes.

CONS

Flounder can be expensive, and not everyone may enjoy the taste of fish.

This dish contains white wine, which some people may not prefer or may not be able to consume due to dietary restrictions.

It may also be high in sodium depending on the amount of salt used.

HEALTH & BENEFITS

Flounder is a low-calorie, high-protein fish that is rich in omega-3 fatty acids, which are essential for heart health and brain function.
Tomatoes are a great source of vitamin C and antioxidants, which help to support a healthy immune system.
Garlic has been shown to have anti-inflammatory and immune-boosting properties.

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