Fast, Fresh Fish

Good evening everyone!  As Tyler mentioned on Sunday, we are BIG supporters of Jamie Oliver's Food Revolution, which in turn, we are BIG supporters of taking the time to cook a meal and choosing to have a healthier lifestyle.  It's great to not only be a part of it, but also look for ways we can support it, like choosing great, homemade meals.  Tonight is no exception.  This dish is (almost) done in a flash and creates a great tasting meal.  It also introduces a new fish that rarely gets brought to the table and makes it quite delectable.

The Recipe:  Crispy Flounder with Roasted Tomatoes
Original Recipe Found In:  Cooking Light, May 2012

What You'll Need:
2 Tablespoons Capers
3 Tablespoons Olive Oil, divided
1 Pint Cherry Tomatoes
1/4 Cup thinly sliced fresh Basil
1 Cup Panko
1 Tablespoon chopped fresh Parsley
1 Teaspoon chopped fresh Thyme
4 (6 ounce) skinless Flounder fillets

To start, preheat an oven to 400 degrees.  In a large, ovenproof skillet, combine the capers, one tablespoon olive oil, and the cherry tomatoes and toss to coat.  If you don't have an ovenproof skillet, a Dutch oven will work just as nice.  Sprinkle in salt and pepper and bake for 20 minutes, or until the skin on the tomatoes have shrunken in slightly and the insides have bursted out of their skins.  Remove from the oven and sprinkle in the basil.

Tomatoes, preroasted

Next, combine the panko, parsley, and thyme in a shallow bowl.  Pat the fillets down with a paper towel to remove excess moisture.  Coat the fish fillets with cooking spray and sprinkle with salt and pepper.  Dredge the fillets in the panko mixture until the entire fillet is completely covered with the mixture.  The panko will give the fish a good, hearty crunch and the parsley and thyme will give it a nice, herby flavor.  This will be the basis of your flavor for this dish, so be sure that the fish has a even coat of the panko mixture.

In a large, nonstick skillet, heat one tablespoon of olive oil over medium high heat.  Add two fish fillets to the pan and cook for three minutes, or until desired doneness and the coating is a light, golden brown, on each side.  Repeat the process with the other fish fillets.  Serve the fish with the roasted tomatoes and enjoy!

The End Result:

As I mentioned before, the fish will need to be coated evenly with the panko mixture because that is the only flavor added to the fish. The fish was still super crunchy and the herbs added an earthy undertone.  The roasted tomatoes also tasted great - the capers gave it a little bit of a bite, but nothing too overpowering.  Together, the fish and the tomatoes only weighed in at just over 300 calories, which would make it a great meal and a great reason to try it with your family tonight!


Join us tomorrow as Tyler takes us across the pond for a unique twist an a standard fare dish.  Until then,


~Cheers!