Mar 12, 2014

Flounder Milanese with Arugula and Tomatoes


A simple yet delicious way to prepare fish for under 225 calories.

Breaded flounder lightly pan sauteed and topped with an arugula, lemon and tomato salad – a simple yet delicious way to prepare fish. Perfect for Lent, or any night you're in the mood for fish.

I was on a cruise a few weeks ago aboard the Norwegian and one of the meals I ordered more than once was the Flounder Milanese. I was able to recreate a lighter version of that meal; rather than deep frying it, I generously sprayed the fish with olive oil and pan sauteed it until golden. I love everything about this dish, it's light, quick and satisfying all for under 225 calories. You can use any white fish fillet you wish, and if you rather make this in the oven, I would broil it instead. Hope you enjoy!

An easy, light and delicious fish dish


Flounder Milanese with Arugula and Tomatoes
Skinnytaste.com
Servings: 4 • Size: 1 filet • Old Points: 4 • Weight Watcher Points+: 5 pt
Calories: 220 • Fat: 4 g • Carb: 13 g • Fiber: 2 g • Protein: 33 g • Sugar: 2  g
Sodium: 476 mg (without salt)  • Cholest: 77 mg

Servings: 4

Ingredients:

  • 4 (4 oz each) skinless flounder filets 
  • pinch kosher salt
  • freshly ground black pepper
  • 4 cups arugula
  • 1 medium vine ripe tomato, diced small
  • 1 teaspoon olive oil
  • 1 lemon, halved
  • 2 large egg whites
  • 2/3 cup seasoned bread crumbs
  • olive oil spray (about 1 tbsp worth)


Directions:

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.

32 comments :

  1. This looks so good! I just made the Chicken Milanese last night and it was unbelievable. I have been looking forward to my leftovers for lunch all day.

    Definitely going to be making this asap :)

    ReplyDelete
  2. Great combination of fish and tomatoes, delicious recipe:)

    ReplyDelete
  3. This looks delicious! I might have to try this using almond flour...love how fresh and simple it seems.

    ReplyDelete
  4. I love just about anything "milanese." You can't go wrong when there are breadcrumbs involved!

    ReplyDelete
  5. I was on the Norwegian Pearl a few weeks ago and don't remember seeing the Flounder Milanese. I probably would have had it multiple times as well if I had noticed it on the menu. Your version looks so good. I was going to have flounder for supper tonight and I think I'll try preparing it this way.

    By-the-way, I gained over 10 pounds on my 5 day cruise. There was so much good food that I just couldn't control myself. Oops! I'm glad your site is here to help me lose that extra weight.

    ReplyDelete
    Replies
    1. I was on the Breakaway, it was a restaurant on the Haven. So good! And yes, I gained as well, but luckily I lost most of it by now :)

      Delete
  6. I get a huge craving for fish every now and again. It's been such a long time since I've had flounder; yours looks so delicious. The thing about fish is it is so light and flavorful especially if you serve it with some salad greens.

    ReplyDelete
  7. Looks really delicious

    ReplyDelete
  8. This sounds fancy, like if you want to impress someone, cook this for them and tell them "We're having flounder milanese with arugula and tomatoes." I know I would be impressed!

    Peace & Sunshine,
    Sammi at Sammi Sunshine- A Food Blog

    ReplyDelete
  9. Looks amazing! I have a new found love for arugula - it's so great with everything!

    http://www.simplyhsquared.com

    ReplyDelete
  10. You're making me hungry. Can't wait to try this. Your photography is just stunning, as well!

    ReplyDelete
  11. Do you have a recommendation for a good brand of bread crumbs for breading? I use panko on many of my dishes but would like another choice. Thanks abunch.

    ReplyDelete
  12. This was great!!! I love any kind of milanese dish, and was so happy to see this on here yesterday. I somehow missed the chicken version, have to try that next! Thanks Gina!
    -Lauren

    ReplyDelete
  13. YUM! I so rarely cook any kind of fish other than salmon (I know how to cook it and just never have made an effort to try something new), but this looks easy and yummy :)

    ReplyDelete
  14. My kind of meal! Just made salmon tacos tonight. I am a big fan of fish :)

    ReplyDelete
  15. the only type of seafood I enjoy is salmon, maybe this recipe will change that.
    I just posted my salmon recipe I am obsessed with.

    www.thoughtsofglam.com

    ReplyDelete
  16. I am eating this for dinner right now!! Looks beautiful! Tastes very fresh and delicate. I have very little experience cooking fish and have never even tried Flounder - but it was quite easy to do and the taste is great! Thank you, Gina!!

    ReplyDelete
  17. Made this tonight. It was DELICIOUS! So easy to make and a perfect Lent dish! Thank you for posting it. I cannot wait to make it again soon.

    ReplyDelete
  18. D. Chandler3/15/14, 7:36 AM

    Made this for dinner last night!! Wonderful meal - the arugula salad added just the right "spice" to the flavor of the fish. Felt like I was dining in a nice restaurant instead of my kitchen with this beautiful presentation. Thanks for a recipe I will use over and over. :)

    ReplyDelete
  19. This looks wonderful - I have some sole int he freezer and arugula from my CSA delivery so I have a meal set for next week. Thanks!

    ReplyDelete
  20. This is a great alternative to the broiled flounder I've making a lot lately. Obsessing with fish lately.

    ReplyDelete
  21. This was delicious! Hubby doesn't eat meat on Friday's during Lent, so this was a wonderful, flavorful alternative to Wisconsin fish fry! :)

    We will make it again! I was worried about finding flounder at my grocery store, but they had it in the frozen seafood section in little packets.

    ReplyDelete
  22. Love this recipe. . I am all about easy recipes, especially when its my turn to cook (my husband does most of the cooking) and whenever I have to cook that’s when I go online to find something new to create.

    Thanks so much for inspiring me to make this yummy flounder milanese dish!

    Regards,

    Rosana Santos Calambichis, CEO BIG CHEF

    ReplyDelete
  23. This was SO delicious and incredibly easy. Wasn't sure about the lemon/olive oil dressing, but was very pleasantly surprised.

    ReplyDelete
  24. I made this for dinner on Monday, and my husband and I both loved it! It is going to be our new go-to recipe after work -- imagine any whitefish would work, and it is so quick!

    ReplyDelete
  25. Made this last night with some beautiful grouper I had brought back from a South Carolina trip. Lovely.

    ReplyDelete
  26. Ok, so, I have been making your amazing recipes for 2 years now, but this is the first time I have commented. The reason? My very picky 5 year old not only ate this flounder without complaint, he claimed that he LOVED IT!! The world may have stopped spinning for a minute. ;) My 2 year old also loved it and wolfed it down. My husband claimed that he would rather have had 2 servings and no sweet potato (the side I decided on) it was so good. Thanks so much!!

    ReplyDelete
  27. This comment has been removed by the author.

    ReplyDelete
  28. This recipe works well with tilapia. Neither of us in my household are crazy about fish but we've enjoyed this recipe so much that we've eaten it twice in a week. Tilapia Milanese will get us through Lent w/o getting tire of fish! Thanks for posting this tasty recipe.

    ReplyDelete
  29. Just made this tonight. I used seasoned Panko bread crumbs as that's what I had already. It was delicious! Everyone in the family enjoyed it. The arugula and tomato salad is just perfect with the fish. Thank you so much!

    ReplyDelete
  30. Looks delicious and similar to a chicken recipe I make. I'll be trying this soon. Thanks!

    ReplyDelete

If you really like a post please share, like on FB, Stumble and give it a THUMBS UP or Pin It on Pinterest!

Comments are welcome but please keep it positive and helpful. No hyperlinks, no spam, no ads, no keywords and no personal attacks.