Spanish Flounder

Dive into the vibrant flavors of Spanish cuisine with this irresistible Spanish Flounder recipe. Delicately seared flounder fillets are nestled in a rich, savory sauce made with diced tomatoes, sweet red bell peppers, briny Spanish olives, and aromatic spices like paprika, cumin, and oregano. A splash of dry white wine adds an elegant touch, while fresh parsley and zesty lemon wedges brighten every bite. This dish is perfect for a weeknight dinner yet sophisticated enough for entertaining. Serve it with crusty bread, fluffy rice, or a crisp green salad to soak up every bit of the bold, Mediterranean-inspired sauce. Ready in just 40 minutes, this Spanish Flounder is your ticket to a quick yet impressive seafood meal!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 3 tablespoons olive oil
• 1 medium yellow onion, diced
• 1 large red bell pepper, diced
• 3 cloves garlic cloves, minced
• 14 ounces canned diced tomatoes
• 0.5 cup Spanish olives, sliced
• 0.5 cup dry white wine
• 1 teaspoon paprika
• 0.5 teaspoon ground cumin
• 0.5 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 medium lemon, sliced into wedges (for serving)

Directions

Step 1

Pat the flounder fillets dry with paper towels and lightly season both sides with a pinch of salt and pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper. Sauté for 4-5 minutes, or until softened.

Step 3

Stir in the minced garlic and cook for 1 minute, until fragrant.

Step 4

Add the canned diced tomatoes (with their juices), sliced Spanish olives, dry white wine, paprika, cumin, oregano, salt, and black pepper to the skillet. Stir well to combine.

Step 5

Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally, until the flavors meld and the sauce reduces slightly.

Step 6

In another large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Carefully add the flounder fillets and cook for 2-3 minutes per side, or until they are golden and just cooked through. Be gentle when flipping to avoid breaking the fillets.

Step 7

Transfer the cooked flounder fillets to the skillet with the sauce. Spoon some of the sauce over the fillets to coat them. Simmer for 2-3 minutes, allowing the flavors to meld further.

Step 8

Sprinkle the chopped fresh parsley over the dish before serving.

Step 9

Serve the Spanish Flounder hot with lemon wedges on the side for squeezing over the top. Pair with crusty bread, rice, or a fresh green salad for a complete meal.

Nutrition Facts

Serving size	(1429.0g)

Amount per serving	% Daily Value*
Calories	1346.7

Total Fat 80.1g	0%
Saturated Fat 14.7g	0%
Polyunsaturated Fat 7.4g
Cholesterol 199.9mg	0%
Sodium 5981.8mg	0%
Total Carbohydrate 54.4g	0%
Dietary Fiber 16.0g	0%
Total Sugars 26.7g
Protein 83.5g	0%

Vitamin D 480IU	0%
Calcium 399.6mg	0%
Iron 8.8mg	0%
Potassium 2479.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.7%

Protein: 26.2%

Carbs: 17.1%