Rating: 4 stars
22 Ratings
  • 5 star values: 11
  • 4 star values: 6
  • 3 star values: 4
  • 2 star values: 0
  • 1 star values: 1

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.

Recipe by Cooking Light May 2012


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

Recipe Summary

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


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400°.

  • 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.

  • 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.

Nutrition Facts

317 calories; fat 13g; saturated fat 1.9g; mono fat 7.8g; poly fat 1.7g; protein 35g; carbohydrates 13.5g; fiber 1.7g; cholesterol 82mg; iron 1.2mg; sodium 552mg; calcium 48mg.