Flounder Milanese with Arugula and Tomatoes

Name: Flounder Milanese with Arugula and Tomatoes
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 4 skinless flounder fillets; pinch kosher salt; freshly ground black pepper; 4 cups baby arugula; 1 medium vine ripe tomato; 1 teaspoon olive oil; 1 lemon; 2 large egg whites; 2/3 cup seasoned bread crumbs; Olive oil spray

User Reviews

4.9

21 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings
4 servings
Calories
220 kcal
Course
Dinner
Cuisine
American

Flounder Milanese with Arugula and Tomatoes

Iris Warren

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Breaded flounder milanese, lightly pan sauteed and topped with an arugula, lemon and tomatoes – a simple yet delicious way to prepare fish. Perfect for Lent, or any night you're in the mood for fish.

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Ingredients

Servings

4 skinless flounder fillets (4 oz each )
pinch kosher salt
freshly ground black pepper
4 cups baby arugula
1 medium vine ripe tomato (diced small)
1 teaspoon olive oil
1 lemon (halved)
2 large egg whites (or 1 large egg)
2/3 cup seasoned bread crumbs
Olive oil spray (about 1 tbsp worth)

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Instructions

Season fish lightly with salt and pepper.
In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish.
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish.
Dip each fish filet in the egg whites, then bread crumbs.
Heat a large saute pan over medium heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until the crumbs are golden and the fish is opaque and cooked through.
To serve, place a fillet on each dish and top with arugula salad and lemon.

Nutrition Information

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Serving 1filet Calories 220kcal (11%) Carbohydrates 13g (4%) Protein 33g (66%) Fat 4g (6%) Saturated Fat 0.5g (3%) Cholesterol 77mg (26%) Sodium 476mg (20%) Fiber 2g (8%) Sugar 2g (4%)