Panko-Breaded-Flounder-1024x682 PANKO BREADED FLOUNDER WITH PASTA & BROCCOLI RABE
Course: Entree with side dish
Cuisine: Italian – American
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
Servings: 2
INGREDIENTS
PASTA WITH BROCCOLI RABE
  • 1 head of broccoli rabe washed and chopped
  • 8 oz penne or pasta shape of your choice
  • 12 in grape tomatoes cut half
  • 1 clove garlic
  • 1 oz gorgonzola cheese crumbles or grated romano cheese 28 g
  • 2 tablespoons Kelapo Extra Virgin Coconut Oil 30 g
  • pinch of crushed red pepper
  • sea salt to taste
FRIED FLOUNDER
  • 12 ounces fresh flounder 360 g, fluke or tilappia can be substituted
  • 1 large egg lightly beaten
  • 1/4 cup water 56 ml
  • 2 cups of panko bread crumbs 120 g
  • 4 ounces Kelapo Extra Virgin Coconut Oil 120 g
INSTRUCTIONS
PASTA WITH BROCCOLI RABE
  1. Wash and chop broccoli rabe and place in a small pan with just enough water to cover, place on medium heat until boiling then reduce to simmer.
  2. Cook broccoli rabe for about 20 minutes or until tender. (reserve the liquid that is left over after cooking)
  3. Cook pasta al dente, per instructions on box.
  4. Add chopped garlic to a saute pan with two tablespoons of Kelapo over medium heat.
  5. once garlic starts to saute, add in broccoli rabe, season with sea salt and add in a pinch of crushed red pepper.
  6. Turn down heat and continue turning broccoli rabe in the pan, saute for about 5 minutes then set aside until flounder is completed.
FRIED FLOUNDER
  1. Set up your breading station with panko bread crumbs in one bowl, another bowl with the egg lightly beaten with the added water.
  2. Dredge flounder in egg wash coating the entire fillet, then place in bread crumbs evenly coating both sides.
  3. Continue till all the fillets are coated.
  4. In a large frying pan add in about 4 ounces (120 g) of Kelapo with heat on medium high.
  5. When the oil is hot begin placing breaded flounder into the pan, gently. Do not touch the fish until you are ready to turn it over, about 2 minutes on each side.
  6. Continue until all the fillets have been fried.
  7. Place fillets on a large pan and place in a 350 degree (177 C) oven for 10 minutes while you finish making the pasta.
PASTA ASSEMBLY
  1. While the flounder is finishing cooking, return the pan of broccoli rabe to the stove over medium to low heat.
  2. Add in the pasta, and mix together well. Add in reserved liquid as necessary ( the pasta should not be dry).
  3. Add in grape tomato halves and continue heating the pasta for about 5 minutes, reducing heat as needed.
  4. Serve with flounder and enjoy!