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

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

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

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Ingredients

Count

Nutrition

186

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
1 tbsp chopped fresh parsley
2 tsp chopped fresh thyme
4 (6oz) skinless flounder fillets
cooking spray
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
2 tbsp olive oil

Directions:

Preheat oven to 400 degrees.
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.
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.
CALORIES: 317 FAT: 13g (sat:1.9g,mono:7.8g,poly:1.7g) PROTEIN: 35g
CARB: 13.5g FIBER: 1.7g CHOL: 82mg IRON: 1.2mg SODIUM: 552mg
CALC: 48mg

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	186.24 Kcal (780 kJ)
Calories from fat	116.33 Kcal
		% Daily Value*
Total Fat	12.93g	20%
Cholesterol	12.75mg	4%
Sodium	655.71mg	27%
Potassium	239.56mg	5%
Total Carbs	12.45g	4%
Sugars	2.25g	9%
Dietary Fiber	1.65g	7%
Protein	6.13g	12%
Vitamin C	12.8mg	21%
Iron	0.9mg	5%
Calcium	22mg	2%

Amount Per 100 g
Calories	103.16 Kcal (432 kJ)
Calories from fat	64.44 Kcal
		% Daily Value*
Total Fat	7.16g	20%
Cholesterol	7.06mg	4%
Sodium	363.21mg	27%
Potassium	132.69mg	5%
Total Carbs	6.9g	4%
Sugars	1.24g	9%
Dietary Fiber	0.91g	7%
Protein	3.4g	12%
Vitamin C	7.1mg	21%
Iron	0.5mg	5%
Calcium	12.2mg	2%

* 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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