Flounder with Sun Dried Tomatoes, Olives and Capers | Morsels of Life

Flounder with Sun Dried Tomatoes, Olives and Capers

Morsels of Life - Flounder with Sun Dried Tomatoes, Olives, and Capers

I had some sun dried tomatoes and olives leftover, and I had recently gotten some capers that I was looking forward to using. These three ingredients combined perfectly with flounder for a quick and easy seafood dish with a Mediterranean touch. Even though the cuisine in the Mediterranean region can be varied, commonalities exist. For example, capers, the fruit of the caper bush are frequently used. Capers are usually consumed pickled, often as a seasoning or garnish in Greek and Italian cuisine. The flavor of a caper is developed as mustard oil is released. During the pickling process, rutin also forms, and it can be seen as the white spots on each caper. Sun dried tomatoes are another flavor I tend to associate with Greek or Italian food. For this dish, you'll want to use sun dried tomatoes in olive oil or ones that are not too dry. If you only have very dry sun dried tomatoes, you can slightly rehydrate or soften them before using. Olives are another Mediterranean staple, and  depending on how authentically Mediterranean you wanted to be and what kinds of flavors you'd like, you could use Kalamata olives, which are a large, dark olive with a smooth and meatlike taste, named after the city of Kalamata, Greece. However, because of their PDO status, they may be more difficult to find. Other options include green or black olives. Combining these Mediterranean flavors, you can quickly and easily create a seafood dish that's sure to impress!



Mass Weight Volume Number Material Notes
3 tablespoons sun dried tomatoes, chopped
2 tablespoons olives, pitted and chopped I used black.
1 tablespoon capers, drained
2 flounder fillets
1 tablespoon lemon juice
olive oil


  1. Mix together chopped sun dried tomatoes and olives. Set aside.
  2. Lightly grease baking dish and place flounder fillets inside.
  3. Sprinkle lemon juice over fillets.
  4. Spread chopped sun dried tomatoes and olives over fillets.
  5. Bake at 375F until fish flakes.
  6. Garnish with capers.

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