Flounder Milanese
From CTSandy 10 years agoIngredients
- 4 (4oz each) skinless flounder filets shopping list
- pinch of kosher salt shopping list
- freshly ground black pepper shopping list
- 4 cups arugula shopping list
- 1 medium vine ripe tomato, diced small shopping list
- 1 teaspoon olive oil shopping list
- 1 lemon, halved shopping list
- 2 large egg whites shopping list
- 2/3 cup seasoned bread crumbs shopping list
- olive oil spray shopping list
How to make it
- Season fish lightly with salt and pepper. In a medium bowl, combine the arugula, tomato, olive oil and the juice from half 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 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 wtih arugula salad and lemon.
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