Crispy Flounder and Roasted Tomatoes
Nutrition per serving
Calories | 365 kcal |
Protein | 27.3 g |
Carbs | 28.2 g |
Fats | 15.3 g |
Saturated Fat | 2.2 g |
Monounsaturated Fat | 8.8 g |
Polyunsaturated Fat | 1.9 g |
Sugars | 19.3 g |
Fiber | 8.8 g |
Sodium | 1,006 mg |
Ingredients
Cornstarch (Corn flour) | |
Flounder Fillets (skinless) | |
Grapefruit Juice | |
Vegetable stock/broth | |
Balsamic Vinegar | |
Dijon Mustard (Whole Grain) | |
Mixed Salad Leaves | |
Red Onion | |
Capers (canned) | |
Cherry Tomatoes | |
Salt | |
Black Pepper | |
Basil Leaves | |
Almond Flour | |
Fresh Thyme | |
Parsley | |
Olive Oil | |
Cooking Spray Olive Oil |
Preparation
- Preheat oven to 200 C (392 F).
- Finely slice the basil.
- Slice the red onion.
- Chop parsley and thyme.
Cooking
- To make the vinaigrette, in a small bowl, combine 1 tbsp of stock, a pinch of cornstarch, 1/4 cup of grapefruit juice, 1 tbsp of balsamic vinegar and 1/2 tbsp of Dijon mustard. Set aside.
- In an oven proof skill, combine the capers, 1 tsp olive oil and tomatoes and season with salt and pepper. Bake in the oven for 15 minutes. Remove and sprinkle the basil on top.
- Meanwhile, to prepare the fish, on a plate, combine the almond flour, parsley, and thyme in a shallow dish. Coat fish with cooking spray and salt and pepper. Dredge fillets in almond flour mixture.
- Heat a teaspoon of olive oil in a skillet over medium heat, add the fish and cook for 3 minutes per side until cooked.
- Serve the fish with the tomato mixture with a mixed side salad. Drizzle 2 tbsp vinaigrette over the salad.