Mediterranean Flounder

1 - 2 people
Prep Time:
00h 00
Cook Time:
00h 25

Tap into Italian and Spanish influences with tomatoes, oregano, chickpeas and olives. Just 12 minutes in the oven and it comes out tender, juicy and flaky.

Credit: This inspiring recipe is brought to you by Heidi McIndoo. You can view this recipe on the Prevention website.

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Ingredients and Method


  • 4 flounder
  • 1 teaspoon dried oregano
  • 1/4 teaspoon kosher salt
  • 1/2 cucumber, halved, peeled, seeded, and sliced
  • 1/2 cup rinsed and drained no-salt-added canned chickpeas
  • 3 plum tomatoes, sliced
  • 1/3 cup crumbled feta cheese
  • 1 tablespoon chopped pitted kalamata olives
  • 6 tablespoons chicken broth


  1. Preheat the oven to 350°F. Arrange 4 sheets of foil (12" x 12" each) on a work surface.
  2. Place 1 fillet in the center of each piece of foil. Season with the oregano and salt. Bring the sides of the foil pieces up slightly to cup each fillet.
  3. Top each fillet with equal amounts of the cucumber, chickpeas, tomatoes, cheese, and olives. Add 1 1/2 tablespoons of the broth or water to each packet. Bring the edges of each piece of foil together and crimp to seal. Place the packets on a baking sheet.
  4. Bake for 15 minutes, or until the fish flakes easily. Check for doneness by opening 1 packet very carefully (steam will be released). To serve, transfer the contents of each packet to a plate.