Mediterranean Flounder with Veggies and Feta
Mediterranean Flounder with Veggies and Feta will transport you to the sun-soaked shores of the Mediterranean Sea. Flounder fillets, fresh zucchini, colorful bell peppers, zesty red onions, creamy feta, and a harmonious blend of herbs and spices make this dish is a true celebration of Mediterranean cuisine.
Chop, chop, chop
Start by chopping all of your vegetables into bite sized pieces. Toss them with olive oil, garlic, dried herbs and spices and feta cheese in a 9×13 baking dish. Feel free to substitute whatever fish you have on hand. If you have fresh herbs, they make a wonderful addition, but using their dried counterparts is just fine.
Roast the veggies and feta for about 10 minutes at 400F. Add the fish, more seasonings, and the lemon slices on top. Drizzle with olive oil and pop it back in the oven for another 15-25 minutes. The thickness of your fish will determine your cook time. Keep an eye on it and pull it out when the fish is still moist yet flaky. Sprinkle everything with fresh parsley and enjoy.
Dig in!
Serve with a simple salad of greens tossed with lemon juice and olive oil for a veggie filled meal. It can also be served over brown rice, cauliflower rice, or with a piece of crusty whole grain bread if desired. The tomatoes, zucchini, and feta release a wonderful “sauce” as they cook, which allow this to be a wonderful addition atop pasta or orzo as well. The flounder is tender and flavorful, the veggies are roasted to perfection, and the feta adds a creamy, tangy finish that ties everything together.
The lemons add a wonderful brightness to the dish. Make sure you press down on those lemon slices to release the juices as your are eating. Your taste buds will thank you! Whether you’re sharing this dish with friends or enjoying it on a quiet evening, it’s a wonderful way to bring the taste of the Mediterranean sunshine to your table.
Mediterranean Flounder with Veggies and Feta
Ingredients
Vegetables
- 1 medium/2 small zucchini chopped into bite size pieces
- 1 yellow, red, orange or green bell pepper chopped into bite size pieces
- 1 red onion chopped into bite size pieces
- 2 large tomatoes, or about 20 cherry/grape tomatoes chopped into chunks, leave grape tomatoes whole
- 4 Tbsp minced garlic
- 6 ounces feta, crumbled or broken into chunks
- 2 tsp salt
- 1 tsp black pepper
- 1 ½ tsp smoked paprika
- 1 tsp dried oregano, add additional fresh if you have it
- 1 tsp thyme, add additional fresh if you have it
- ¾ tsp rosemary powder, add additional fresh if you have it
- 2 Tbsp olive oil
Fish
- 1 lemon sliced in circles, 2 slices per filet if possible
- 1 Tbsp fresh chopped parsley
- additional oregano, thyme, rosemary, paprika, salt and pepper for fish
- 4 Flounder (or other fish) filets
- drizzle Olive oil
Instructions
- Preheat oven to 400℉.
- In a 13×9 baking dish, toss all chopped vegetables, garlic, feta, spices and oil.
- Roast the vegetables for 10 minutes.
- Add the fish on top of the vegetables after 10 minutes.
- Top fish with an additional dusting of all of your seasonings and fresh herbs. Reserve some of your fresh parsley to sprinkle on the fish just before serving.
- Place 2 lemon slices on each piece of fish. Drizzle olive oil across the fish and return to the oven.
- Bake for another 15-25 minutes depending on the thickness of your fish. Test for doneness. Fish should flake easily. Top with a bit of fresh parsley.
Looking for other Mediterranean Diet recipes? Take a look at Mediterranean Baked Stuffed Zucchini and Mediterranean Quinoa Salad.
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