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Roasted Flounder

Roasted Flounder with White Beans, Feta, and Oregano Vinaigrette

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Recipe Details


Chef Shanna's bringing Greek flavors to this roasted flounder dish. She roasts white beans and grape tomatoes until the beans are crisp and the tomatoes are tender, then tosses with feta, sliced cucumber, and a tangy oregano vinaigrette. The flaky fish is served right on top, then garnished with more earthy oregano.


  • < 600 Calories
  • Low Carb Diet
  • Quick Cook

Quick facts

Serving size
Prep & cook time
Cooking Skill
By Chef Shanna

By Chef Shanna

Nutritional info

  • Calories 530
  • Protein 33g
  • Total Carb 38g
  • Total Fat 28g

Given the cook-at-home nature of Plated and natural variation in ingredients, nutritional information is approximated. See details.

Ingredients & Equipment

What we send

  • white beans
    1 can
    white beans
  • baby spinach
    1 ounce
    baby spinach
  • Persian cucumbers
    Persian cucumbers
  • shallot
  • red wine vinegar
    2 tablespoons
    red wine vinegar
  • dried oregano
    1 teaspoon
    dried oregano
  • grape tomatoes
    1/4 pint
    grape tomatoes
  • flounder
    10 ounces
  • crumbled feta cheese
    2 ounces
    crumbled feta cheese

What You’ll Need

  • olive oil
  • kosher salt
  • black pepper
  • baking sheets
  • aluminum foil

Cooking Steps

  1. Prepare ingredients

    Prepare ingredients

    Preheat oven to 450ºF. Drain and rinse white beans and pat dry with paper towel. Rinse all produce. Pat spinach dry with paper towel. Halve cucumbers lengthwise, then thinly slice crosswise on a diagonal. Peel shallot and mince up to half; save remainder for another recipe.

  2. Pickle shallot

    Pickle shallot

    In a medium bowl, stir together red wine vinegar, minced shallot, and half of dried oregano to combine. Set aside to pickle until Step 5.

  3. Roast white beans and tomatoes

    Roast white beans and tomatoes

    On a baking sheet, toss whole grape tomatoes and white beans with 1 tablespoon olive oil, ¼ teaspoon salt, and pepper as desired, then arrange in a single layer. Roast until beans are slightly browned and crispy and tomatoes are softened, 12-15 minutes.

  4. Roast flounder

    Roast flounder

    While white beans and tomatoes roast, line a separate sheet with foil and rub with 1 teaspoon olive oil (to keep the fish from sticking). Pat flounder dry with paper towel, season all over with ½ teaspoon salt and pepper, and place on prepared sheet (there's no need for additional oil here—the fish will be tender and flaky without it!). Arrange in a single layer; roast until fish is opaque and cooked through, 7-8 minutes.

  5. Make oregano vinaigrette

    Make oregano vinaigrette

    While flounder roasts, to bowl with pickled shallot, add 2 tablespoons olive oil, ¼ teaspoon salt, and pepper as desired and whisk to combine. Add feta and cucumbers; toss to coat.

  6. Plate flounder

    Plate flounder

    Once roasted, add white beans and tomatoes to bowl with cucumbers, along with spinach; toss to coat. Divide salad between serving plates and top with roasted flounder. Garnish with remaining dried oregano and enjoy!

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