Lemon Panko Flounder
Arugula Salad with Honey-Lemon Vinaigrette
Ingredients
- ⅓ cup panko breadcrumbs
- 1 Tbsp light butter with canola oil
- 4 tsp grated Parmesan cheese
- 2 tsp extra virgin olive oil
- ½ tsp dried dill
- ¼ tsp dried tarragon
- 2 (4-oz) flounder fillets (or other white fish)
- ⅛ tsp salt
- ⅛ tsp pepper
- 1 Tbsp lemon juice
Instructions
- Toast panko in a nonstick skillet over medium heat, stirring, 1 to 2 minutes or until golden.
- Remove skillet from heat; stir in light butter, cheese, oil, dill, tarragon, salt, and pepper until butter is melted. Transfer panko mixture to a bowl.
- Coat both sides of fish with cooking spray. Cook fish, in batches if necessary, in same skillet over medium-high 3 minutes per side or until flakes with a fork.
- Serve panko mixture over fish; drizzle with lemon juice.
Side Dish Ingredients
- 1½ tsp lemon juice
- 1½ tsp honey
- ½ tsp Dijon mustard
- ⅛ tsp salt
- 2 Tbsp extra virgin olive oil
- 2 cups baby arugula
- ½ cucumber, thinly sliced
Side Dish Instructions
- Whisk together lemon juice, honey, mustard, and salt in a serving bowl. Gradually whisk in oil. Add arugula and cucumber; toss.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
200
|
150
|
350
|
| Fat (g) | 11 | 14 | 25 |
| Sat. Fat (g) | 4 | 2 | 6 |
| Protein (g) | 17 | 1 | 18 |
| Carb (g) | 7 | 7 | 14 |
| Fiber (g) | 0 | 1 | 1 |
| Sodium (mg) | 390 | 180 | 570 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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