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Flounder Milanese with Arugula and Tomatoes

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This flounder milanese is lightly pan sauteed and topped with an arugula, lemon and tomatoes – one of my favorite flounder recipes!

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. For more flounder recipes, try this Flounder Piccata and this Flounder with White Wine, Tomatoes and Capers.

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.

More Fish Recipes:

Flounder Milanese with Arugula and Tomatoes

4.67 from 3 votes
3
Cals:220
Protein:33
Carbs:13
Fat:4
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.
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.
Prep: 10 mins
Cook: 10 mins
Total: 20 mins
Yield: 4 servings
Serving Size: 1 filet

Ingredients

  • 4 skinless flounder fillets, 4 oz each
  • pinch kosher salt
  • freshly ground black pepper
  • 4 cups baby arugula
  • 1 medium vine ripe tomato, diced small
  • 1 teaspoon olive oil
  • 1 lemon, halved
  • 2 large egg whites, or 1 large egg
  • 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.

Last Step:

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Nutrition

Serving: 1 filet, Calories: 220 kcal, Carbohydrates: 13 g, Protein: 33 g, Fat: 4 g, Saturated Fat: 0.5 g, Cholesterol: 77 mg, Sodium: 476 mg, Fiber: 2 g, Sugar: 2 g

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47 comments on “Flounder Milanese with Arugula and Tomatoes”

  1. Avatar photo
    Amy @ The American-Made Guide to Life

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

  2. 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!

  3. 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. 🙂

  4. 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.

  5. Avatar photo
    The Home Office

    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!!

  6. Avatar photo
    ThoughtsofGlam Co

    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

  7. Avatar photo
    Alli @ Getting Fit, Getting Awesome

    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 🙂

  8. 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

    1. 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!

  9. 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.

  10. Avatar photo
    Shari @ Simply Shari's Gluten Free

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

  11. Avatar photo
    Heather Henderson

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

    http://www.simplyhsquared.com

  12. Avatar photo
    Sammi Sunshine

    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

  13. Avatar photo
    Tom @ Mastering the Flame

    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.

  14. 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.

    1. Avatar photo
      Skinnytaste Gina

      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 🙂

  15. Avatar photo
    Liz @ Tip Top Shape

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

  16. Avatar photo
    Kate @Almond Butter Binge

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

  17. 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 🙂