Healthy In A Hurry: Flounder Mediterranean


Do you find yourself constantly going back to the same grilled chicken breast with (fill in the blank) when you’re trying to get a healthy meal on the table? I know I do, and there are only so many different ways you can prepare chicken breasts, and after a while, they all taste the same!

I rarely make fish, even though it is a healthy choice, mostly because it’s not on my radar the way the old stand-bys are. So for this week’s Healthy In A Hurry recipe, I have a very simple and easy fish recipe that will take you literally less than 10 minutes to prepare.

Flounder Mediterranean


1 medium onion, thinly sliced

1 lb. flounder fillets

1 large (28 oz.) can tomatoes in thick puree

1 small can sliced black olives

1 (4 oz.) container crumbled garlic and herb feta cheese


Place onion in the bottom of a 9″ x 13″ glass baking dish. Place fish on top of onion. Top fish with tomato puree. Add blacked olives and then feta on top of tomatoes.

Bake at 425 degrees for 25 minutes.

That’s it! It really is that simple! I’m guessing this would work with other kinds of fish if that’s what you prefer, although I’ve only tried it with flounder. Also, because I don’t care for the texture of onions, I use dried onion flakes instead. I know a lot of people who don’t care for onions, but I think you’d lose a lot of flavor if you skipped them completely.

Because this dish has a lot of sauce, it goes well with brown rice or quinoa. If you’re not familiar with quinoa, it is a seed that is considered to be a whole grain and is also high in protein and has a nutty flavor. You can find it at your grocery store, and it is as easy to prepare as rice. has simple instructions you can use if you’d like to try quinoa. It’s a very healthy alternative to white rice, and you can use it in place of rice in almost any recipe or menu. Give it a try! Then add a small side salad, and you’re set.

I hope you’ll try the Flounder Mediterranean! I promise it’s very easy to make, and it adds a whole different flavor to your healthy meals repertoire!

Download the recipe here: One Move Forward’s Healthy In A Hurry Flounder Mediterranean

Posted on June 11, 2012, in Healthy In A Hurry and tagged , , , , . Bookmark the permalink. 7 Comments.

  1. Ooh – thanks for this awesome recipe! I've got to try it out ;). I also love quinoa – I often make salads with it.

    • I haven't tried quinoa as a salad ingredient, but now I'm reading that's what some people do, so I'm going to have to give it a shot! Thanks for the suggestion!

  2. Anita Fiander

    This sounds awesome and you could use different fish too 🙂 I will try it 🙂

  3. jamiegall1930

    Looks pretty good =)

  4. Yum, I love quinoa! As a vegetarian I'll take a bowl of quinoa and the salad and call it a meal. I love your comment about chicken breasts. When I was married to a non-vegetarian I swear I could have set a record for number of ways I could fix him chicken breast!

    • But after a while, they all taste the same, right? We had chicken breasts last night, but I have to limit it to once a week. Otherwise I can't even look at it! 🙂

  5. This sounds great. We love fish and have it quite often, so I am always looking for new ways to prepare it.

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