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Flounder with Tomatoes and Olives

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Prep Time: 5 minutes
Cook Time: 15 minutes


  • 2 fresh or frozen flounder fillets or other thin mild-flavored fillets (about 5 oz. / 150 g each raw)
  • 2 tsp. (10 mL) canola oil
  • 1 green pepper, chopped (1 cup / 250 mL)
  • ⅓ cup (75 mL) finely chopped shallot or onion
  • 3 small plum tomatoes, chopped (about 1 cup / 250 mL)
  • 1 tsp. (5 mL) capers, drained
  • 4 Kalamata olives, pitted and sliced
  • ⅛ tsp. (0.5 mL) black pepper


  1. Thaw fish, if frozen. Rinse fish and pat dry with paper towel.
  2. In a medium skillet, heat oil over medium heat. Cook green pepper and shallot for about 5 minutes or until just tender. Add tomatoes, cover and simmer for 5 minutes.
  3. Stir in capers and olives. Place the flounder fillets over vegetables, sprinkle with pepper. Cover and simmer about 5 minutes or until the fish flakes easily when tested with a fork.
  4. Transfer fish to serving plates and top with vegetables.
Download this recipe and others as part of the Sunday Dinner Pledge Spring/Summer Meal Plan Week 4 PDF (843Kb)
Last revised: May 5, 2015

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