Baked Flounder with Roasted Tomatoes
Baked Flounder with Roasted Tomatoes
  • prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    Here, Dijon mustard serves a dual purpose: It flavors the delicate fish, and helps the breadcrumb coating stay in place as the fish cooks. Tilapia can be used in place of the flounder.

    Ingredients

    • 6 plum tomatoes, halved lengthwise
    • 2 tablespoons olive oil, plus more for one of the baking sheets
    • 3/4 teaspoon dried tarragon
    • 1 pinch sugar
    • Coarse salt and ground pepper
    • 1/3 cup mayonnaise
    • 1 tablespoon fresh lemon juice
    • 3 slices white sandwich bread (about 1 ounce each), torn into large pieces
    • 4 flounder fillets (1 1/2 pounds total)
    • 2 tablespoons Dijon mustard

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 416 % Daily Value *
    • Total Fat: 25 g 38.59%
    • Saturated Fat: 4 g 20.23%
    • Trans Fat: 0 g %
    • Cholesterol: 84 mg 28.06%
    • Sodium: 1000 mg 41.66%
    • Calcium: 48 mg 4.82%
    • Potassium: 283 mg 8.08%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.38%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 20 g %
    • Dietary Fiber: 1 g 2.96%
    • Sugar: 3 g
    • Protein: 25 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 8 g
    • Vitamin A 2.18%
    • Vitamin C 0.44%
    • Vitamin D 48.37%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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