Flounder Milanese with Arugula and Tomatoes

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

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

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.

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

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

3
4
3
SP
220 Cals 33 Protein 13 Carbs 4 Fats
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
Yield: 4 servings
COURSE: Dinner
CUISINE: American
Breaded flounder milanese, lightly pan sauteed and topped with an arugula, lemon and tomatoes – 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

Instructions

  • 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.

Nutrition

Serving: 1filet, Calories: 220kcal, Carbohydrates: 13g, Protein: 33g, Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 77mg, Sodium: 476mg, Fiber: 2g, Sugar: 2g
Blue Smart Points: 3
Green Smart Points: 4
Purple Smart Points: 3
Points +: 5
Keywords: baked flounder filet, breaded flounder filet, flounder milanese, flounder recipe

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45 comments

  1. This recipe has been in our rotation for atleast 2yrs now! I would like to try broiling it in the oven, but that is outside my comfort level. How long would you broil it for?

  2. Loved this! I followed the recipe exactly. I had a little trouble flipping the first batch too early so they broke a bit but after that learning curve it went pretty well. I’ll definitely make this again!

  3. Any suggestions as to a substitute for the egg whites?

  4. Awesome! It turned out perfect and delicious! I love the crunchy exterior without the oily coating  that you need to soak up with paper towels. You can taste all the ingredients – no oil. Yay! I don’t like using aluminum foil, so this was a great way to cook fish healthy and light. Thank you! 

  5. Awesome! It turned out perfect and delicious! I love the crunchy exterior without the oily coating  that you need to soak up with paper towels. You can taste all the ingredients – no oil. Yay! I don’t like using aluminum foil, so this was a great way to cook fish healthy and light. Thank you! 

  6. My fish hating husband loved this meal and asked that it be added to the meal rotation! We had to use Talapia because that was what the store had. Still wonderful!

  7. Had the same on my cruise last month…..your recipe is just as delicious as the one on Norwegian.

    • Hello-this recipe sounds delicious! I’m wondering if the flounder would hold up in the air fryer.  Can’t wait to try it!

  8. I made this tonight and it was really fabulous!

  9. Will be picking up Flounder with my groceries this week.
    I have copied your recipe and will be making it.
    Wonderful presentation!

  10. Sounds delicious! I am going to do this with calamari steaks.

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

  12. 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!

  13. 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.

  14. 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!!

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

  16. 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!

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

  18. 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

  19. 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.

  20. Yummy.. I have to try this.

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

  22. 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!

  23. 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. 🙂

  24. 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.

  25. 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!!

  26. 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

  27. My kind of meal! Just made salmon tacos tonight. I am a big fan of fish 🙂

  28. 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 🙂

  29. 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

    • One of the first skinnytaste recipes I made many years ago. Still a staple in our house when we need a light meal and fantastic every time!

  30. 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.

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

  32. Looks amazing! I have a new found love for arugula – it's so great with everything!

    http://www.simplyhsquared.com

  33. 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

  34. Looks really delicious

  35. 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.

  36. 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.

    • 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 🙂

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

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

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

  40. 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 🙂