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Crispy Flounder and Roasted Tomatoes Recipe

   
 

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     Crispy Flounder and Roasted Tomatoes

Category   Entrees - Maindishes
Sub Category   None
Servings   4
Preptime   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 filets
Cooking spray
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided

Instructions
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.
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


Originally Submitted
7/21/2012





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