Mediterranean Fish (Flounder)


Food.com
40 mins (prep 10, cooking 30)
13 ingredients
4 servings
You can use any firm fish for this recipe- I have used flounder-aka sole, mahi mahi, halibut and tilapia. It makes a wonderfully easy baked fish with tomatoes, kalamata olives, caper, onions and white wine. It is my absolute favorite way to make fish! I got the recipe from here but do not see it posted anymore so I will added it again for everyone to enjoy- it is SO EASY and SO GOOD!

Categories:  <-60-mins , european , easy , main-dish , fish , saltwater-fish , one-dish-meal , sole-and-flounder , time-to-make ,
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Ingredients

Nutrition

Serving Size (53.8 g)
Servings 4
Amount per Serving
Calories 124.45 Calories from Fat 72.81
% Daily Value *
Total Fat 8.09g 49.77%
Saturated Fat 1.4g 28.05%
Trans Fat 0.0g %
Cholesterol 2.22mg 2.96%
Sodium 538.25mg 89.71%
Total Carbohydrate 6.13g 8.17%
Dietary Fiber 0.51 g 8.14%
Sugars 0.42 g %
Protein 4.9g 39.17%
Vitamin A 37.37IU% Vitamin C 1.58mg%
Calcium 98.85mg% Iron 0.91mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
chopped tomatoes, leaves fresh basil, tilapia fillet
 

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