Directions:
- Preheat oven to 425 degrees F (220 degrees C).
- Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water, and immediately remove to a medium bowl of ice water. Drain, and remove skins. Chop, and set aside.
- Heat olive oil in a skillet over medium heat, and saute onion until tender. Stir in garlic and Italian seasoning. Stir in tomatoes, and cook until tender. Mix in wine, olives, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
- Place flounder in a shallow baking dish. Cover with the sauce, and top with remaining basil leaves.
- Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 245.77 Kcal (1029 kJ) | ||
| Calories from fat | 141.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.67g | 24% | |
|---|---|---|---|
| Cholesterol | 54.32mg | 18% | |
| Sodium | 888.15mg | 37% | |
| Potassium | 395.45mg | 8% | |
| Total Carbs | 5.95g | 2% | |
| Sugars | 2.56g | 10% | |
| Dietary Fiber | 1.09g | 4% | |
| Protein | 16.11g | 32% | |
| Vitamin C | 12.4mg | 21% | |
| Iron | 0.3mg | 2% | |
| Calcium | 83.4mg | 8% | |
| Amount Per 100 g | |||
| Calories | 94.68 Kcal (396 kJ) | ||
| Calories from fat | 54.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.04g | 24% | |
|---|---|---|---|
| Cholesterol | 20.93mg | 18% | |
| Sodium | 342.14mg | 37% | |
| Potassium | 152.34mg | 8% | |
| Total Carbs | 2.29g | 2% | |
| Sugars | 0.99g | 10% | |
| Dietary Fiber | 0.42g | 4% | |
| Protein | 6.21g | 32% | |
| Vitamin C | 4.8mg | 21% | |
| Iron | 0.1mg | 2% | |
| Calcium | 32.1mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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