Mediterranean Baked Flounder Recipe: This Healthy Fish Recipe Is So Colorful by 30Seconds Food

Seafood Dinner
a year ago

Mediterranean Baked Flounder Recipe: This Healthy Fish Recipe Is So Colorful

It seems like everyone is on the Mediterranean diet or MIND diet as part of their healthy eating lifestyle. Both diet plans encourage eating fish as well as vegetables, olive oil and fresh herbs. This easy baked flounder recipe covers all the Mediterranean bases!

A cleaned whole flounder is seasoned with salt and black pepper before being drizzled with fresh lemon juice and olive oil. A healthy mixture of lemon juice, olive oil, red bell pepper, olives, red onion, pepperoncini, garlic and oregano are tossed together and piled on the seasoned whole fish. Bake the incredibly colorful fish in the oven for about 20 minutes and you have one fantastic fish dinner.

Use whatever olives you like for this recipe. Other vegetables like zucchini, yellow squash, fennel or chopped green beans would add even more color, texture and taste to the recipe. If you can't find flounder, use cod, halibut, snapper or tilapia fillets. Be sure to adjust cooking times for thinner or thicker fish. If you're a garlic lover, sprinkle the top with some fresh minced garlic before serving. Serve this healthy Mediterranean dinner with your favorite side dishes.

Cuisine: Mediterranean 
Prep Time: 10 minutes
Cook Time: 15 to 20 minutes
Total Time: 25 to 30 minutes
Servings: 2 to 4


  • 1 whole flounder, cleaned
  • 1 lemon, juiced (divided)
  • 3 tablespoons olive oil 
  • 1 red bell pepper, chopped
  • 1/2 cup pitted olives
  • 1/4 cup minced red onion or green onion (or a combination)
  • 1/4 cup chopped pepperoncini 
  • 1 small zucchini, chopped (optional)
  • 5 cloves garlic, minced
  • 1 tablespoon fresh oregano or 2 teaspoons dried oregano

Here's how to make it: 

  1. Put the fish into a baking dish. Season with salt and pepper. Drizzle half of the lemon juice and a little olive oil over the fish. 
  2. In a bowl, combine the remaining lemon juice, olive oil, red bell pepper, olives, red onion, pepperoncini, garlic and oregano. Season with salt and pepper. Toss to combine. 
  3. Put the olive mixture on top of the fish. Bake in a preheated 425-degree F oven for about 15 to 20 minutes or until cooked through. (This will depend on thickness of fish.)

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Recipe cooking times and servings are approximate. Need to convert cooking and baking measurements? Here are some kitchen conversion charts. Here's how to submit your recipes to 30Seconds.

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Donna John
My grandma used to bake flounder all the time, but she just used butter, salt and pepper. Delicious! But this one is amazing. So healthy.
Elisa Schmitz
I love Mediterranean fish! Here's my very favorite way to prepare fish, that I enjoyed in Spain and Italy: food: Mediterranean Salt-Baked Sea Bass Recipe Means Moist & Flavorful Fish (30-Second Video)

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