Crispy Flounder and Roasted Tomatoes with Fennel-Potato Hash from Cooking Light

Prep Time: 0 Minutes

Cook Time: 0 Minutes

Ready In: 0 Minutes

Servings: 4

Ingredients:

2 tablespoon(s) capers

1 tablespoon(s) olive oil

1 pint(s) cherry tomatoes

1/4 teaspoon(s) kosher salt

1/4 teaspoon(s) freshly ground black pepper

1/4 cup(s) thinly sliced fresh basil

1 cup(s) panko

1 tablespoon(s) chopped fresh parsley

2 teaspoon(s) chopped fresh thyme

4 (6oz) skinless flounder fillets

cooking spray

1/4 teaspoon(s) kosher salt

1/4 teaspoon(s) freshly ground black pepper

2 tablespoon(s) olive oil

Directions:

1. Preheat oven to 400 degrees.
2. Combine first 3 ingredients in a large ovenproof skillet; toss to coat. Sprinkle with 1/4 teaspoon salt & 1/4 teaspoon pepper. Bake at 400 degrees 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.
4. CALORIES: 317 FAT: 13g (sat:1.9g,mono:7.8g,poly:1.7g) PROTEIN: 35g
5. CARB: 13.5g FIBER: 1.7g CHOL: 82mg IRON: 1.2mg SODIUM: 552mg
6. CALC: 48mg

By RecipeOfHealth.com