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Monday, September 12, 2011

Tomato, Kalamata Olives and Capers Baked Flounder

I love flaky fish! When I was growing up we never had fish on the dinner table.  My mom hates fish!

I got introduced to all kinds of fish while living in The Netherlands.  I started experimenting with different varieties depending on the season and what was available in the fish market every week.  So today  I went to the fish market and Flounder was on sale, so I ordered up one fillet and took it on home.   

Flounder is a really mild white flaky fish.  So I pondered about how I was going to prepare it for dinner tonight.   I decided to jazz it up a bit with some tasty ingredients - onion, garlic, grape tomatoes, kalamata olives, capers made into a sauce, poured on top of the fresh flounder and baked.  
   
Oh, I wish I had smellovision on my blog!!  The onions, garlic, tomatoes, olives and capers sauteing together rendered a heavenly smell coming from my kitchen. Even the dog came running in to see what I was cooking.  No, I don't have a dog but my friend who is staying with me does and "Sammy" loves to see me get in the kitchen and start cooking, she knows she will get samples!








Season flour with salt and pepper in a flat dish.  Dredge fish in seasoned flour.  Heat 2 tablespoon of olive oil in a medium skillet until very hot. 







Add fish and lightly brown on each side. 


(do not cook the fish all the way through).  


Remove fish and place in a baking dish sprayed with Pam, set aside.  
Pre-heat oven to 350 degrees.  







In the same skillet add in the 1/2 cup of chopped onions and cook until translucent, 
then add in1/2 cup kalamata olives sliced in halves, 1/4 cup drained capers, 10 ounce container of grape tomatoes cut in halves and 2 cloves of minced garlic.  
Simmer for 5 minutes then blend in 2 tablespoons of tomato paste and 
1/4 cup of chicken broth, continue to simmer for 5 more minutes.  












Pour the tomato, olive and caper mixture over the flounder 
and place in the oven for 10 minutes or until fish flakes easily.  









Remove from the oven and serve along side a rice pilaf or noodles.






Happy Eating!




The Recipe:








Tomato, Kalamata Olives and Capers Baked Flounder

1 lb. flounder fillet
1/2 cup flour
1/4 teaspoon of kosher salt
1/4 teaspoon black pepper
2 tablespoon olive oil
1/2 cup sweet onion, chopped
1/2 cup kalamata olives, pitted and halved
1/4 cup capers, drained
10 ounces grape tomatoes, halved
2 cloves garlic, minced




2 tablespoons tomato paste
1/4 cup chicken broth or water

Season flour with salt and pepper in a flat dish.  Dredge fish in seasoned flour.  Heat 2 tablespoon of olive oil in a medium skillet until very hot.  Add fish and lightly brown on each side. (do not cook the fish all the way through).  Remove fish and place in a baking dish sprayed with Pam, set aside.  Pre-heat oven to 350 degrees.  In the same skillet add in the onions and cook until translucent, then add in kalamata olives, capers, grape tomatoes and garlic.  Simmer for 5 minutes then blend in the tomato paste and chicken broth, continue to simmer for 5 more minutes.  Pour the tomato, olive and caper mixture over the flounder and place in the oven for 10 minutes or until fish flakes easily.  Remove from the oven and serve along side a rice pilaf or noodles.

Happy Eating!



2 comments:

Unknown said...

The recipe sounds great but I wanted to know how much tomato paste??? and how much chicken soup??? In the beginning of the recipe they aren't mentioned and although know of the amounts are mentioned, it sure would make my life easier than guessing.
Thanking you in advance, Lori

Mary said...

Thanks for your feedback Lori.
I fixed the post as you wished and hopefully will be helpful to you. Hope you enjoy the recipe.

Best Regards,

Mary

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