Mediterranean Baked Whole Flounder

This is a quick and easy way to prepare and cook whole fish.  The summery Mediterranean flavours are incredibly tasty.

Chef:  Steve Roberts

Serves 4

  • 3 whole tomatoes
  • 40ml Lupi Extra Virgin Olive Oil
  • 3 cloves garlic, chopped
  • 1 Spanish red onion, chopped
  • ¼ skin preserved lemon (available from all good specialty stores)
  • ½ cup Kalamata olives
  • ¼ cup basil leaves
  • Salt and freshly ground black pepper
  • 4 whole flounders, cleaned, gutted and scaled
  • 100g feta cheese
  • 1 tbsp fresh parsley, chopped


  1. Preheat oven to 180°C.
  2. To prepare the tomatoes, bring a pot of water to the boil. Core and criss-cross the top of the tomatoes then place them in the boiling water for 20 seconds. Remove tomatoes and plunge into ice water for 1 minute. Remove skins (this should now be relatively easy) then deseed and dice the tomatoes.
  3. Place a frying-pan on a low heat and add 2 tablespoons of the olive oil. Add garlic and onion and sauté until transparent and fragrant. Remove from the heat.
  4. Place tomato, garlic, onion, preserved lemon, olives and basil in a bowl. Toss with a little olive oil and season with salt and pepper.
  5. To prepare the flounder, place each fish on separate, lightly oiled pieces of aluminium foil. Cover fish with tomato mixture, reserving ¼ cup for serving.
  6. Wrap up fish in the foil, place in a baking dish and place in oven and bake for approximately 10 minutes. Unwrap foil a little a check flounders are cooked then open parcels all the way. Top with remaining tomato mixture and crumble over feta. Grill flounders until the feta browns slightly.
  7. To serve, place on serving platter sprinkled with chopped parsley and a drizzle of olive oil. Delicious accompanied by a simple salad of green leaves.

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