• 31minutes
  • 541calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B1, B2, B3, B9, B12, H
MineralsNatrium, Fluorine, Chromium, Calcium, Iron, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 1/2 lbs flounder fillets

  2. 1 cup finely shredded asiago cheese

  3. 1 cup finely shredded parmesan cheese

  4. 1 tablespoon flour

  5. 2 large egg whites

  6. 2 tablespoons olive oil

  7. 8 1/2 ounces water-packed artichoke hearts , drained

  8. 6 sun-dried tomatoes packed in oil , drained

  9. 3 tablespoons pine nuts

  10. 1 large garlic clove , minced

  11. 1 teaspoon dried basil

  12. 1/4 teaspoon salt

  13. 1/4 cup olive oil

Instructions Jump to Ingredients ↑

  1. To make the pesto, put the artichokes, tomatoes, pine nuts, garlic, basil, and salt in a food processor. Puree the ingredients while slowly adding the olive oil. Reserve the pesto in a container, refrigerate if not using right away.

  2. Combine both cheeses with the tablespoon of flour and shake up well in a zip top bag.

  3. Put half of the cheese mixture in a pie plate. Add the other half when you have used up the first half (I found that this keeps the cheese from getting gummed up).

  4. Lightly beat the egg whites and pour into a pie plate.

  5. Heat two tablespoons of oil in a 12-inch non stick skillet over medium high heat until shimmering.

  6. Pat the flounder fillets dry. Slather both sides of the fish with the pesto..

  7. Brush egg whites over pesto slathered fish.

  8. Dip both sides of the fish in the cheese mixture.

  9. Place three fillets in skillet and cook for about four minutes.

  10. Use a thin nonstick spatula the gently separate any cheesy edges that have melted together.

  11. Carefully turn the fillets to the other side and cook for approx another 4 minutes (if your skillet is running very hot you might only need to cook for three minutes.) The cheese should be golden brown.

  12. For the second batch, wipe the pan out, add another two tablespoons of oil and cook as before.


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