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.

• 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

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.

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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.

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