Crispy Flounder and Roasted Tomatoes

Crispy Flounder and Roasted Tomatoes Recipe
Photo: Mary Britton Senseney/Wonderful Machine and Randy Mayor; Styling: Leigh Ann Ross
Flounder gets a golden crunch from panko and capers give the tomatoes a briny kick in this quick and easy dinner of Crispy Flounder and Roasted Tomatoes.

Yield:

Serves 4 (serving size: 1 flounder fillet and 1/3 cup tomatoes)
Total time: 40 Minutes

Recipe from

Cooking Light

Recipe Time

Total: 40 Minutes

Nutritional Information

Calories 317
Fat 13 g
Satfat 1.9 g
Monofat 7.8 g
Polyfat 1.7 g
Protein 35 g
Carbohydrate 13.5 g
Fiber 1.7 g
Cholesterol 82 mg
Iron 1.2 mg
Sodium 552 mg
Calcium 48 mg

Ingredients

2 tablespoons capers
1 tablespoon olive oil
1 pint cherry tomatoes
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup thinly sliced fresh basil
1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
4 (6-ounce) skinless flounder fillets
Cooking spray
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided

Preparation

1. Preheat oven to 400°.

2. Combine first 3 ingredients in a large ovenproof skillet; toss to coat. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Bake at 400° for 20 minutes. Remove from oven; top with basil.

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.

Mary Drennen,

Cooking Light

May 2012
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