Flounder Mediterranean Dish

Ingredients and Weight:

• Flounder fillets: 8 pieces (about 2 pounds)
• Fresh lemon juice: 2 tablespoons
• Extra virgin olive oil: 4 tablespoons
• Garlic cloves: 4 (crushed)
• Fresh herbs (such as oregano, basil): 2 tablespoons (chopped)
• Tomatoes: 2 medium (chopped)
• White wine: 1/2 cup
• Salt and pepper: to taste
• Breadcrumbs: 1/2 cup (for topping)

Preparation Time: 30 minutes (plus marinating time)

Cooking Time: 20-25 minutes

Difficulty Level: Level 3 (Moderate difficulty)

Preparation Method Steps:

1. Prepare the flounder fillets by rinsing them and removing any excess moisture.
2. In a shallow dish, combine lemon juice, olive oil, garlic, and fresh herbs. Mix well.
3. Place the flounder fillets in the dish and marinate for about 15-20 minutes.
4. Preheat the oven to 375°F.
5. In a separate bowl, mix the breadcrumbs with a little olive oil and set aside.
6. In a frying pan, heat some olive oil and cook the flounder fillets on both sides until they turn golden brown.
7. Transfer the flounder to an oven-safe dish and top with the breadcrumb mixture.
8. Pour the white wine over the flounder and bake for about 10-15 minutes or until the fish is cooked through.
9. Remove from the oven and let it rest for a few minutes before serving.

Nutritional Information:

(Based on the given ingredients and without considering any additional seasoning or cooking oil during cooking)

• Calories: Approximately 400 calories per serving (assuming 8 servings)
• Fat: 16g
• Carbohydrates: 20g
• Protein: 32g

Dish Characteristics:

• A creative fusion of Mediterranean flavors with the delicate taste of flounder.
• The combination of lemon juice, fresh herbs, and white wine gives it a refreshing and citrusy taste.
• The breadcrumbs add a crunchy texture to the dish.

User Comments:

1. "The flavor combination was unique and refreshing."
2. "The flounder was cooked to perfection, very tender and juicy."
3. "I added some chopped olives for a salty crunch, which paired well with the dish."

Special Precautions and Tips:

• Ensure that the flounder fillets are very fresh. Fish has a short shelf life and should be purchased on the day of cooking for best results.
• Do not overcook the flounder; it should be cooked until just tender to maintain its delicate flavor and texture.
• Adjust the seasoning according to personal preference, adding more lemon juice or salt if needed.