Go Back
+ servings
cooked breaded flounder with pasta and broccoli rabe
Print Recipe
5 from 5 votes

Panko Breaded Flounder and Pasta with Broccoli Rabe

You'll love my panko breaded flounder, quick fried in coconut oil, so fried flounder just got healthier and pasta with broccoli rabe is a perfect side dish.
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Entree with side dish
Cuisine: Italian - American
Servings: 2
Calories: 1497kcal

Ingredients

Pasta with Broccoli Rabe

  • 1 head broccoli rabe washed and chopped
  • 8 oz penne or pasta shape of your choice or pasta shape of your choice
  • 12 grape tomatoes cut half
  • 1 clove garlic
  • 1 oz gorgonzola cheese crumbles or grated romano cheese
  • 2 tablespoons Coconut Oil
  • pinch crushed red pepper
  • sea salt to taste

Fried Flounder

  • 12 ounces fresh flounder fluke or tilapia can be substituted
  • 1 large egg lightly beaten
  • ¼ cup water
  • 2 cups panko bread crumbs
  • 4 ounces Coconut Oil

Instructions

Pasta with Broccoli Rabe

  • 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.
  • Cook broccoli rabe for about 20 minutes or until tender. (reserve the liquid that is left over after cooking)
  • Cook pasta al dente, per instructions on box.
  • Add chopped garlic to a saute pan with two tablespoons of Kelapo over medium heat.
  • once garlic starts to saute, add in broccoli rabe, season with sea salt and add in a pinch of crushed red pepper.
  • 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

  • Set up your breading station with panko bread crumbs in one bowl, another bowl with the egg lightly beaten with the added water.
  • Dredge flounder in egg wash coating the entire fillet, then place in bread crumbs evenly coating both sides.
  • Continue till all the fillets are coated.
  • In a large frying pan add in about 4 ounces (120 g) of Kelapo with heat on medium high.
  • 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.
  • Continue until all the fillets have been fried.
  • 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

  • While the flounder is finishing cooking, return the pan of broccoli rabe to the stove over medium to low heat.
  • Add in the pasta, and mix together well. Add in reserved liquid as necessary ( the pasta should not be dry).
  • Add in grape tomato halves and continue heating the pasta for about 5 minutes, reducing heat as needed.
  • Serve with flounder and enjoy!

Nutrition

Calories: 1497kcal | Carbohydrates: 132g | Protein: 53g | Fat: 85g | Saturated Fat: 66g | Cholesterol: 169mg | Sodium: 1218mg | Potassium: 966mg | Fiber: 9g | Sugar: 7g | Vitamin A: 3375IU | Vitamin C: 25.4mg | Calcium: 379mg | Iron: 7.5mg