HEALTH

Tomato Basil Flounder Recipe

Like salmon, flounder, the fish of choice in this dish, contains a high level of omega-3s.  

Flounder is also known for being a low in calorie and mercury. This recipe also uses so many herbs providing a chock full of flavor that you hardly need the salt.

Ingredients:
• 1 lb. flounder fillets
• 1 cup panko crumbs
• ½ teaspoon paprika
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• Salt and freshly ground black pepper

Tomato Basil Sauce Ingredients:
• ¼ to ½ cup freshly washed firmly packed basil leaves
• 3 tablespoons white wine vinegar
• ½ cup canned crushed tomatoes
• 2 tablespoons chopped tarragon
• 2 tablespoons chopped chives
• ½ cup sour cream
• 1 teaspoon Worcestershire sauce
• 3 green onions, chopped
• ½ teaspoon dry mustard
• 1 clove garlic, peeled and crushed
• freshly ground black pepper to taste
• ⅛ teaspoon salt or to taste

Directions:
1. Thoroughly rinse basil leaves to remove all dirt and grit.
2. Chop all other herbs and garlic.
3. Combine all sauce ingredients in a blender until smooth. Set aside.
4. Place panko in a bowl and season with salt, paprika and then stir to mix.
5. Dredge fish on both sides in the seasoned panko.
6. Melt butter and oil in a large heavy skillet, over medium high heat and when hot put in 2 or 3 fillets at a time, one layer deep.
7. Cook for about 2-3 minutes on each side until lightly golden and flaky.
8. Pour tomato basil sauce over fillets and serve immediately. Garnish with sliced cherry tomatoes if desired.

More On This...

Makes four servings.

Elizabeth Carrion, a Dominican, co-founded Mi Cocina, a New Jersey-based catering service that also offers cooking classes, with her sister, Ana Martinez.

Follow us on twitter.com/foxnewslatino
Like us at facebook.com/foxnewslatino