Flounder Milanese with Arugula and Tomatoes

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.

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.
Flounder Milanese with Arugula and Tomatoes

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!

Meal Prep Tips:

  • If fresh fish is available, purchase fish the day or day before you are going to cook it.
  • If fresh isn’t available, buy frozen instead of previously frozen so you can control freshness and keep it frozen until you need it.
  • Frozen fish fillets are great to keep on hand in the freezer. You can defrost them overnight in the fridge or pull from from the freezer and put them in an ice bath (in the package if they are individually wrapped or in a sealed Ziploc) for about 30 minutes.

An easy, light and delicious fish dish

Did you make this recipe?

Flounder Milanese with Arugula and Tomatoes

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.

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:

  1. Season fish lightly with salt and pepper.
  2. 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.
  3. In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish.
  4. Dip each fish filet in the egg whites, then bread crumbs.
  5. 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.
  6. To serve, place a fillet on each dish and top with arugula salad and lemon.

Nutrition Information

Yield: 4 servings, Serving Size: 1 filet

  • Amount Per Serving:
  • Freestyle Points: 3
  • Points +: 5
  • Calories: 220 calories
  • Total Fat: 4g
  • Saturated Fat: g
  • Cholesterol: 77mg
  • Sodium: 476mg
  • Carbohydrates: 13g
  • Fiber: 2g
  • Sugar: 2g
  • Protein: 33g
All images and text ©