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Crispy Flounder and Roasted Tomatoes

Photo: Mary Britton Senseney/Wonderful Machine and Randy Mayor; Styling: Leigh Ann Ross
Total time 40 mins
Yield Serves 4 (serving size: 1 flounder fillet and 1/3 cup tomatoes)
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.

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

Nutrition 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

How to Make It

  1. Preheat oven to 400°.

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  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.