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

For Fennel-Potato Hash: Heat large nonstick skillet over medium-high heat. Add 2 tbsp. olive oil to pan; swirl to coat. Add 2 c. cored, thinly sliced fennel bulb, 1 1/2 c. refrigerated shredded hash brown potatoes, 1/2 c. sliced yellow onion to pan; cook 12 minutes or until golden brown, stirring frequently. Remove from heat; stir in 1 1/2 tbsp. finely choppped fennel fronds, 1/4 tsp. salt, 1/4 tsp. pepper. Serving size: 3/4 cup CALORIES: 132

Yield: 4 servings ( Serving Size: 1 fillet, 1/3 c. tomatoes )
Community Recipe from

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
October 2012

This recipe is a personal recipe added by marybillingsley and has not been tested or endorsed by MyRecipes.

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