Flounder Milanese with Arugula and Tomatoes
User Reviews
4.9
14 reviews
Excellent
Flounder Milanese with Arugula and Tomatoes
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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
- 4 flounder 4 oz each, skinless fillets
- pinch kosher salt
- black pepper freshly ground
- 4 cups arugula baby
- 1 tomato diced small, medium, vine ripe
- 1 teaspoon olive oil
- 1 lemon (halved)
- 2 large egg or 1 large egg, white
- 2/3 cup seasoned bread crumbs
- olive oil about 1 tbsp worth, spray form
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
Show Details
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%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 220 kcal
% Daily Value*
| 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
14 reviews
Excellent
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