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4.9 from 147 votes

Flounder Piccata Recipe

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 servings
Calories: 280 kcal
Course: Dinner
Cuisine: Italian

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

    Cup of Yum
  1. Season fish with salt and pepper.  Heat the oven to 200F.
  2. 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.
  3. 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.
  4. Set aside on a platter in the warm oven until you make the sauce.
  5. 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.
  6. Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.
  7. 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

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

% 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.