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Photo: Mary Britton Senseney/Wonderful Machine and Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Mary Britton Senseney/Wonderful Machine and Randy Mayor; Styling: Leigh Ann Ross

Crispy Flounder and Roasted 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.

Cooking Light MAY 2012

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

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.

Nutritional Information

Amount per serving
  • Calories: 317
  • Fat: 13g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 7.8g
  • Polyunsaturated fat: 1.7g
  • Protein: 35g
  • Carbohydrate: 13.5g
  • Fiber: 1.7g
  • Cholesterol: 82mg
  • Iron: 1.2mg
  • Sodium: 552mg
  • Calcium: 48mg
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Crispy Flounder and Roasted Tomatoes recipe

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