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Crispy Flounder and Roasted Tomatoes Recipe

Crispy Flounder and Roasted Tomatoes Recipe

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Ingredients

Count

Nutrition

745

Calories

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Ingredients:

Serving

2 tbsp capers
1 tbsp olive oil
1 pint cherry tomatoes
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 cup thinly sliced fresh basil
1 cup panko ( japanese breadcrumbs)
1 tbsp chopped fresh parsley
2 tsp chopped fresh thyme
4 (6-oz) skinless flounder fillets
cooking spray
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
2 tbsp olive oil, divided

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	744.96 Kcal (3119 kJ)
Calories from fat	465.31 Kcal
		% Daily Value*
Total Fat	51.7g	80%
Cholesterol	51mg	17%
Sodium	2622.84mg	109%
Potassium	958.22mg	20%
Total Carbs	49.8g	17%
Sugars	8.99g	36%
Dietary Fiber	6.61g	26%
Protein	24.53g	49%
Vitamin C	51.1mg	85%
Iron	3.5mg	19%
Calcium	87.9mg	9%

Amount Per 100 g
Calories	103.16 Kcal (432 kJ)
Calories from fat	64.44 Kcal
		% Daily Value*
Total Fat	7.16g	80%
Cholesterol	7.06mg	17%
Sodium	363.21mg	109%
Potassium	132.69mg	20%
Total Carbs	6.9g	17%
Sugars	1.24g	36%
Dietary Fiber	0.91g	26%
Protein	3.4g	49%
Vitamin C	7.1mg	85%
Iron	0.5mg	19%
Calcium	12.2mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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