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Flounder Milanese

Prep time 22 mins
Cook time 9 mins
Yield 4 servings (serving size: 1 fillet and 1 cup salad greens)
Top tender pan-fried flounder fillets with a simple Italian-style green salad.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.

Oxmoor House Healthy Eating Collection