Flounder Milanese

recipe
Top tender pan-fried flounder fillets with a simple Italian-style green salad.

Yield:

4 servings (serving size: 1 fillet and 1 cup salad greens)

Recipe from

Oxmoor House

Recipe Time

Prep: 22 Minutes
Cook: 9 Minutes

Nutritional Information

Calories 290
Fat 10.4 g
Satfat 1.8 g
Protein 36.1 g
Carbohydrate 12.3 g
Cholesterol 108 mg
Iron 2.3 mg
Sodium 689 mg
Caloriesfromfat 32 %
Fiber 2.4 g
Calcium 95 mg

Ingredients

1 large egg
1 large egg white
2/3 cup dry breadcrumbs
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (6-ounce) flounder fillets
2 tablespoons olive oil, divided
4 cups mixed baby greens
2 plum tomatoes, diced
1/2 cup thinly sliced red onion
1 tablespoon fresh lemon juice
1 teaspoon white wine vinegar
1/2 teaspoon Dijon mustard
3 tablespoons minced fresh parsley

Preparation

Combine egg and egg white in a shallow bowl, stirring with a whisk. Combine breadcrumbs, 1/2 teaspoon salt, and 1/4 teaspoon pepper in another shallow bowl. Pat fillets dry. Dip fillets in egg, letting excess egg drip off. Lightly dredge fillets in breadcrumb mixture.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 2 fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter. Repeat procedure with 1 teaspoon olive oil and remaining fillets.

Combine greens, tomato, and onion in a bowl. Combine remaining 1 tablespoon olive oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, lemon juice, vinegar, and mustard, stirring well with a whisk. Pour dressing over greens; toss to coat. Top fillets with greens mixture, and sprinkle with parsley.

Note:

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2008
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