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Panko Breaded Flounder with Pasta & Broccoli Rabe
A CULINARY JOURNEY WITH CHEF DENNIS13Ingredients
50Minutes
1460Calories
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Ingredients
US|METRIC
2 SERVINGS
- 1 head broccoli rabe (washed and chopped)
- 8 oz. penne (or pasta shape of your choice)
- 12 grape tomatoes (cut in half)
- 1 clove garlic
- 1 oz. gorgonzola cheese crumbles (or grated romano cheese)
- 2 Tbsp. extra virgin coconut oil (Kelapo)
- 1 pinch crushed red pepper
- sea salt (to taste)
- 12 oz. flounder (fresh, fluke or tilappia can be substituted)
- 1 large egg (lightly beaten)
- 1/4 cup water
- 2 cups panko bread crumbs
- 4 oz. extra virgin coconut oil (Kelapo)
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NutritionView More
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1460Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories1460Calories from Fat690 |
| % DAILY VALUE |
| Total Fat77g118% |
| Saturated Fat62g310% |
| Trans Fat |
| Cholesterol185mg62% |
| Sodium650mg27% |
| Potassium2660mg76% |
| Protein61g |
| Calories from Fat690 |
| % DAILY VALUE |
| Total Carbohydrate139g46% |
| Dietary Fiber11g44% |
| Sugars28g |
| Vitamin A130% |
| Vitamin C170% |
| Calcium15% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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