Flounder Piccata Recipe
User Reviews
4.9
147 reviews
Excellent
Flounder Piccata Recipe
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Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.
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Ingredients
- 4 flounder fillets (about 20 ounces total)
- freshly ground black pepper
- 2 large egg whites
- 2/3 cup seasoned bread crumbs (or gluten-free crumbs)
- Olive oil spray (about 1 tbsp worth)
- 1 tbsp whipped butter (or regular butter)
- 2 lemons (1 juiced with squeezed lemon halves reserved, the other sliced for serving)
- 1/4 cup dry white wine
- 1/2 cup chicken broth
- 1 tbsp capers (drained)
- 2 tbsp chopped fresh parsley (for serving)
Instructions
- Season fish with salt and pepper. Heat the oven to 200F.
- 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 skillet over medium to medium-low 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 fish is opaque and cooked through.
- Set aside on a platter in the warm oven until you make the sauce.
- Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil.
- Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.
- Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.
Equipments used:
Nutrition Information
Show Details
Serving
1piece
Calories
280kcal
(14%)
Carbohydrates
14g
(5%)
Protein
36g
(72%)
Fat
8g
(12%)
Sodium
366.5mg
(15%)
Fiber
3g
(12%)
Sugar
0.1g
(0%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 280 kcal
% Daily Value*
| Serving | 1piece | |
| Calories | 280kcal | 14% |
| Carbohydrates | 14g | 5% |
| Protein | 36g | 72% |
| Fat | 8g | 12% |
| Sodium | 366.5mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 0.1g | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
147 reviews
Excellent
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