Prudence Sloane with a Flounder Dish - WFSB 3 Connecticut

Prudence Sloane with a Flounder Dish

Flounder Provencal with a Panko Parmesan Crust

with Prudence Sloane


4 flounder fillets
2 teaspoons extra virgin olive oil
1 tablespoon minced garlic
2 cups (1 pint) cherry tomatoes cut in half
4 cups packed fresh baby spinach
¼ cup white wine
2 tablespoons chopped basil
½ teaspoon Dijon mustard
¼  teaspoon salt
Black pepper

½ cup City Fish Lemon Pepper Panko bread crumbs
2 teaspoons extra virgin olive oil
1/3 cup minced parsley
½ cup finely grated Parmesan cheese


In a medium sauté pan add 2 teaspoons of the olive oil and the garlic. Sauté over medium heat until fragrant. Do not brown the garlic. Add the tomatoes, spinach and white wine. Cook over medium low for 2-3 minutes or until the tomatoes are just beginning to wilt. Toss in the basil and season with 1/4th teaspoon salt and a good sprinkling of black pepper.

In a small saucepan mix together 1 teaspoon olive oil and the breadcrumbs. Toast over medium heat for 2-3 minutes until light brown. Remove and stir in the parsley and Parmesan cheese.

In a casserole pan large enough to hold the fish in one layer, spread tomato spinach mixture to cover the bottom of the pan.

Oil the fish fillets and season with salt and pepper. Lay across the top covering the spinach and tomato mixture. Spread the mustard on top of the fillets. Sprinkle the breadcrumb mixture over the top of the casserole

Bake at 425 for 8-10 minutes or until the fish is just cooked.