Servings
Font
Back
4.9 from 21 votes

Flounder Milanese with Arugula and Tomatoes

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.

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

Ingredients

  • 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)

Instructions

    Cup of Yum
  1. Season fish lightly with salt and pepper.
  2. 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.
  3. In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish.
  4. Dip each fish filet in the egg whites, then bread crumbs.
  5. 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.
  6. To serve, place a fillet on each dish and top with arugula salad and lemon.

Nutrition Information

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

% 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.