Crispy Flounder and Roasted Tomatoes with Fennel-Potato Hash from Cooking Light

Ingredients

• 2 tablespoon(s) capers
• 1 tablespoon(s) olive oil
• 1 pint(s) cherry tomatoes
• 1/4 teaspoon(s) kosher salt
• 1/4 teaspoon(s) freshly ground black pepper
• 1/4 cup(s) thinly sliced fresh basil
• 1 cup(s) panko
• 1 tablespoon(s) chopped fresh parsley
• 2 teaspoon(s) chopped fresh thyme
• 4 (6oz) skinless flounder fillets
• cooking spray
• 1/4 teaspoon(s) kosher salt
• 1/4 teaspoon(s) freshly ground black pepper
• 2 tablespoon(s) olive oil

Preparation

1. 1. Preheat oven to 400 degrees.
2. 2. Combine first 3 ingredients in a large ovenproof skillet; toss to coat. Sprinkle with 1/4 teaspoon salt & 1/4 teaspoon pepper. Bake at 400 degrees for 20 minutes. Remove from oven; top with basil.
3. 3. Combine panko, parsley, and thyme in a shallow dish. Coat fillets with cooking spray; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Dredge fillets in panko mixture. Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add 2 fillets to pan; cook 3 minutes on each side or until desired degree of doneness. Repeat procedure with remaining oil and fillets.


4. CALORIES: 317 FAT: 13g (sat:1.9g,mono:7.8g,poly:1.7g) PROTEIN: 35g
5. CARB: 13.5g FIBER: 1.7g CHOL: 82mg IRON: 1.2mg SODIUM: 552mg
6. CALC: 48mg