Flounder Piccata Recipe
User Reviews
4.9
Flounder Piccata Recipe
Description
This Flounder Piccata recipe uses approximately 20 ounces of flounder fillets seasoned with salt and pepper, dipped in egg whites, then coated with a mixture of seasoned bread crumbs. The breaded fillets are cooked in olive oil spray in a skillet over medium heat, about 4 to 5 minutes per side, until opaque and golden outside while still tender inside.
After removing the fillets, a pan sauce is made by melting butter, then adding lemon juice, dry white wine, chicken broth, and reserved squeezed lemon halves. This is boiled down until reduced by half, concentrating the flavors, then finished with capers for a salty, tangy accent. The sauce is spooned over the fish and garnished with fresh chopped parsley and lemon slices.
The dish combines the mild flounder mildness with a bright, acidic sauce that is both buttery and sharp. The preparation method yields lightly crispy coated fillets with a moist center. Serving the fish warm with the fresh lemon and parsley provides a clean and vibrant seafood plate that works well with simple sides such as steamed vegetables or rice.
Ingredients
- 4 flounder fillet (about 20 ounces total)
- black pepper freshly ground
- 2 egg large, whites
- 2/3 cup seasoned bread crumbs (or gluten-free crumbs)
- olive oil about 1 tbsp worth, spray form
- 1 tbsp butter or regular butter, whipped
- 2 lemon 1 juiced with squeezed lemon halves reserved, the other sliced for serving, plural
- 1/4 cup white wine dry
- 1/2 cup chicken broth
- 1 tbsp capers (drained)
- 2 tbsp parsley for serving, chopped, fresh
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.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.9
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