Crispy Flounder and Roasted Tomatoes

Nutrition per serving

Calories365 kcal
Protein27.3 g
Carbs28.2 g
Fats15.3 g
Saturated Fat2.2 g
Monounsaturated Fat8.8 g
Polyunsaturated Fat1.9 g
Sugars19.3 g
Fiber8.8 g
Sodium1,006 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
  1.   Preheat oven to 200 C (392 F). 
  2.   Finely slice the basil. 
  3.   Slice the red onion. 
  4.   Chop parsley and thyme.
Cooking
  1.   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. 
  2.   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. 
  3.   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. 
  4.   Heat a teaspoon of olive oil in a skillet over medium heat, add the fish and cook for 3 minutes per side until cooked. 
  5.   Serve the fish with the tomato mixture with a mixed side salad. Drizzle 2 tbsp vinaigrette over the salad.