Tomato Herb Flounder

Flounder is one of those, easy to eat fish.  It has a non fishy taste that most people who don’t like fish can tolerate. It is typically low in mercury, and high in selenium with some B vitamins thrown in there. If you are looking for a light dinner on a warm summer day, you won’t go wrong with this recipe.


  • 1 lb of fresh caught flounder
  • 2 medium sized heirloom organic tomatoes, I used orange and dark red
  • 1/2 lemon
  • 6 sprigs of fresh rosemary, take 3 of the sprigs and remove rosemary and roughly chop
  • 6 sprigs of fresh thyme
  • 4 large fresh basil leaves, chopped
  • 2 cloves of garlic chopped
  • 3 shallots, sliced
  • 2 tbs extra virgin olive oil
  • 1 tbs of grassfed butter or ghee, chopped into 6 to 8 pieces
  • salt and pepper


  • Preheat oven to 400 deg F
  • slice tomatoes into 8 pieces, I removed the seeds, but it is not necessary
  • Add tomatoes, shallots, garlic, herbs, evoo, salt and pepper to taste, and juice from the lemon to an oven safe bake ware   Toss together and cook for 10 minutes.
  • Salt and pepper flounder.
  • After 10 minutes, remove tomato and herb mixture from oven.  Place flounder on top with small pieces of butter on top.  Top with slices of lemon if you desire. Return baking dish to oven and cook for another 12 minutes.
  • Enjoy with a side of your choosing and some white wine (if you are not doing a Whole 30 at the moment).