Ads Will Not Print

Flounder Milanese with Arugula and Tomatoes

4.88 from 8 votes

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

Cook Time: 10

Total Time: 20

Yield: 4 servings

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

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.

Nutrition

Serving: 1filet, Calories: 220kcal, Carbohydrates: 13g, Protein: 33g, Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 77mg, Sodium: 476mg, Fiber: 2g, Sugar: 2g

- WW Points: 3

Printed from Skinnytaste: https://capital-signalpath.live/flounder-milanese-with-arugula-and/%3C/p%3E%3C/div%3E%3C/div%3E%3Cscript%3Ewindow.wprm_recipes = {"recipe-49006":{"type":"food","name":"Flounder Milanese with Arugula and Tomatoes","slug":"wprm-flounder-milanese-with-arugula-and-tomatoes","image_url":"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2014\/03\/Light-Flounder-Milanese-with-Arugula-Salad.jpg","rating":{"count":8,"total":39,"average":4.88,"type":{"comment":8,"no_comment":0,"user":0},"user":0},"ingredients":[{"uid":0,"amount":"4","unit":"","name":"skinless flounder fillets","notes":"4 oz each ","id":11153,"conversion_item_snapshot":{"amount":"4","unit":"","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"4","unit":"","unitParsed":""}}},{"uid":1,"amount":"","unit":"pinch","name":"kosher salt","notes":"","unit_id":10980,"id":356,"conversion_item_snapshot":{"amount":"","unit":"pinch","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"","unit":"pinch","unitParsed":"pinch"}}},{"uid":2,"amount":"","unit":"","name":"freshly ground black pepper","notes":"","id":380,"conversion_item_snapshot":{"amount":"","unit":"","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"","unit":"","unitParsed":""}}},{"uid":3,"amount":"4","unit":"cups","name":"baby arugula","notes":"","unit_id":10989,"id":433,"conversion_item_snapshot":{"amount":"4","unit":"cups","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"4","unit":"cups","unitParsed":"cups"}}},{"uid":4,"amount":"1","unit":"","name":"medium vine ripe tomato","notes":"diced small","id":5351,"conversion_item_snapshot":{"amount":"1","unit":"","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"1","unit":"","unitParsed":""}}},{"uid":5,"amount":"1","unit":"teaspoon","name":"olive oil","notes":"","unit_id":10985,"id":376,"conversion_item_snapshot":{"amount":"1","unit":"teaspoon","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"1","unit":"teaspoon","unitParsed":"teaspoon"}}},{"uid":6,"amount":"1","unit":"","name":"lemon","notes":"halved","id":379,"conversion_item_snapshot":{"amount":"1","unit":"","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"1","unit":"","unitParsed":""}}},{"uid":7,"amount":"2","unit":"large ","name":"egg whites","notes":"or 1 large egg","unit_id":11014,"id":2319,"conversion_item_snapshot":{"amount":"2","unit":"large ","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"2","unit":"large ","unitParsed":"large "}}},{"uid":8,"amount":"2\/3","unit":"cup","name":"seasoned bread crumbs","notes":"","unit_id":10982,"id":1413,"conversion_item_snapshot":{"amount":"2\/3","unit":"cup","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"2\/3","unit":"cup","unitParsed":"cup"}}},{"uid":9,"amount":"","unit":"","name":"olive oil spray","notes":"about 1 tbsp worth","id":352,"conversion_item_snapshot":{"amount":"","unit":"","timestamp":1766085751000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"","unit":"","unitParsed":""}}}],"originalServings":"4","originalServingsParsed":4,"currentServings":"4","currentServingsParsed":4,"currentServingsFormatted":"4","currentServingsMultiplier":1,"originalSystem":1,"currentSystem":1,"unitSystems":[1],"originalAdvancedServings":{"shape":"round","unit":"inch","diameter":0,"width":0,"length":0,"height":0},"currentAdvancedServings":{"shape":"round","unit":"inch","diameter":0,"width":0,"length":0,"height":0}}}