Baked Flounder with Tomatoes and Olives | CookOS

Baked Flounder with Tomatoes and Olives

Name: Baked Flounder with Tomatoes and Olives
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1 whole flounder (about 2 lbs), scaled and gutted; Olive oil spray, to coat; 1 pint cherry tomatoes, halved; 1 cup Kalamata olives, pitted and halved; 2 tbsp capers; 3 cloves garlic, sliced; 1 lemon, juiced; Salt, to taste; Freshly ground black pepper, to taste

This Mediterranean baked flounder features a whole fish roasted with cherry tomatoes, Kalamata olives, capers, and garlic for a bright, briny flavor in under 30 minutes.

🌍Mediterranean 🏷️Baked fish 🏷️Flounder 🏷️Whole fish 🏷️Cherry tomatoes Kalamata olives

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Total

40 min

Servings

Difficulty

Easy

Est. Cost

$19–$31

Recipe Source

View original recipe

From TikTok · by milanarussianwife

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Ingredients

1 whole flounder (about 2 lbs), scaled and gutted
Olive oil spray, to coat
1 pint cherry tomatoes, halved
1 cup Kalamata olives, pitted and halved
2 tbsp capers
3 cloves garlic, sliced
1 lemon, juiced
Salt, to taste
Freshly ground black pepper, to taste

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Instructions

1
Preheat your oven to 375°F (190°C).
2
Make a few diagonal cuts across the top of the cleaned flounder.
3
Spray a baking dish generously with olive oil spray.
4
Place the flounder in the prepared baking dish.
5
Arrange the halved cherry tomatoes, halved Kalamata olives, capers, and sliced garlic around the fish.
6
Squeeze the juice of one lemon all over the fish and vegetables.
7
Lightly spray the top of the fish and vegetables with more olive oil spray.
8
Season everything with salt and freshly ground black pepper.
9
Bake uncovered for 25 minutes, or until the fish is cooked through and flakes easily.
10
Remove from the oven and serve immediately.

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Tips & Notes

Pro tips

Pat the flounder completely dry before cooking—moisture prevents the skin from crisping and olives from concentrating flavor.
Arrange tomatoes and olives cut-side up so they caramelize and release their oils into the pan, seasoning the fish naturally.
Don't cover the fish; bake uncovered at 400°F so the pan liquid reduces and concentrates into a light sauce.
Squeeze fresh lemon juice over the fish just before serving to brighten the briny, rich flavors from the olives and capers.

Substitutions

Kalamata olives → green Castelvetrano olives (milder, buttery flavor)
Cherry tomatoes → halved grape tomatoes or diced plum tomatoes (similar cook time)
Capers → chopped green peppercorns (similar brine and texture, less sharp)
Whole flounder → flounder fillets or halibut steaks (reduce baking time to 12–15 minutes)

Storage & make-ahead

Refrigerate leftovers in an airtight container up to 2 days; reheat gently in a 300°F oven with a splash of water to prevent drying.

Equipment

baking sheet · parchment paper or foil

Common Questions

How do you know when baked flounder is done?

The flesh should be opaque and flake easily with a fork at the thickest part near the backbone. Flounder typically cooks through in 20–25 minutes at 400°F.

Can you use frozen flounder for this recipe?

Yes, but thaw it completely and pat dry before baking. Excess moisture will prevent proper browning.

What's the best way to scale this recipe?

Use the same proportions per flounder. If cooking 2 fish, increase baking time by 5–10 minutes and ensure they fit on the baking sheet without crowding.