*The original recipe called for flounder, but we have LOTS of fresh halibut from our Alaskan trip this summer! Pair that with fresh tomatoes from our garden, and this meal was delicious! :)
Yield: Serves 4 (serving size: 1 flounder fillet and 1/3 cup tomatoes)
Total:
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
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:
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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