| This recipe is liked by 0 person(s). |
Flounder Milanese with Arugula and Tomatoes
Nb persons: 4
Yield:
Preparation time:
Total time:
Source:
| Flounder Milanese with Arugula and Tomatoes Skinnytaste.com Servings: 4 • Size: 1 filet • Old Points: 4 • Weight Watcher Points+: 5 pt Calories: 220 • Fat: 4 g • Carb: 13 g • Fiber: 2 g • Protein: 33 g • Sugar: 2 g Sodium: 476 mg (without salt) • Cholest: 77 mg Ingredients: | |
| 4 (4 oz each) | skinless flounder filets |
| pinch | kosher salt |
| freshly ground black pepper | |
| 4 cups | arugula |
| 1 medium | vine ripe tomato, diced small |
| 1 teaspoon | olive oil |
| 1 | lemon, halved |
| 2 large | egg whites |
| 2/3 cup | seasoned bread crumbs |
olive oil spray (about 1 tbsp worth)
Directions:
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.
Recipe uploaded with Shop'NCook for iPhone.
Display the recipe for printing
View the .scx source of the recipe
Download the .scx source of the recipe