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Photo: Howard L. Puckett; Styling: Melanie J. Clarke Photo by: Photo: Howard L. Puckett; Styling: Melanie J. Clarke

Flounder Piccata with Spinach

You can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper.

Cooking Light MARCH 2008

  • Yield: 4 servings

Ingredients

  • 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • 4 (6-ounce) flounder fillets
  • 2 tablespoons all-purpose flour
  • 2 teaspoons olive oil
  • 1/3 cup dry white wine
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon drained capers, chopped
  • 2 tablespoons butter
  • 4 cups fresh baby spinach

Preparation

1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.

2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.

3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.

Nutritional Information

Amount per serving
  • Calories: 332
  • Calories from fat: 28%
  • Fat: 10.2g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 1.2g
  • Protein: 31.3g
  • Carbohydrate: 27.4g
  • Fiber: 1.9g
  • Cholesterol: 95mg
  • Iron: 3mg
  • Sodium: 713mg
  • Calcium: 51mg
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Flounder Piccata with Spinach recipe

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