Flounder; not Ariel's friend

Sorry that was my favorite childhood movie... and no, I didn't know about the castle. Anyway, to the cooking portion of this show....

I realize many of the dishes I have made include components that are not to be considered healthy: butter (oooh butta), heavy cream... well actually, those two are really the big players I'm taking about. They add an integral part of each dish, I cannot deny them... so this dish is a wonderful change. It includes neither and you will feel a tad healthier after eating this.


Flounder Mediterranean
Recipe from Allrecipes

Ingredients:
5 roma (plum) tomatoes
2 tablespoons extra virgin olive oil
1/2 Spanish onion, chopped
2 cloves garlic, chopped
1 pinch Italian seasoning
1/4 cup white wine
24 kalamata olives, pitted and chopped
4 tablespoons capers
1 teaspoon fresh lemon juice
6 leaves fresh basil, chopped
3 tablespoons freshly grated Parmesan cheese
1 pound flounder fillets
6 leaves fresh basil, torn

Preparation:
1. Preheat oven to 425 degrees F (220 degrees C).

2.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.

3. 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.

4. Place flounder in a shallow baking dish. Cover with the sauce, and top with remaining basil leaves.

5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

Tine's Notes: I reduced this recipe by half since I'm only feeding two and it was the perfect serving size. I used 4 flounder fillets, 2 tomatoes, and left out the kalamata olives. Olives are pretty heavy in sodium and the capers added just the perfect amount to make this dish stand out. Don't skimp on the white wine, I probably added a little more than the 1/4 cup. Simple and delicate, great dinner served over brown rice.

I've already made this twice with some variations (e.g. lime juice instead of lemon, more onions, less tomato, more Parmesan). This recipe was made to be customized for your flavor preference. Have at it!