Flounder Piccata

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Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

We often have this with chicken for those of you who don’t like fish, but I discovered it’s great with fish too, and perfect for Christmas Eve for those of you who eat fish.

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.
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5 from 10 votes
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Flounder Piccata

268.5 Cals 34.5 Protein 13.6 Carbs 8 Fats
Total Time: 30 mins
Yield: 4 servings
COURSE: Dinner
CUISINE: Italian
Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

Ingredients

  • 4 flounder filets, 17 oz total
  • freshly ground black pepper
  • 2 large egg whites
  • 2/3 cup seasoned bread crumbs
  • olive oil spray, about 1 tbsp worth
  • 1 tbsp light butter
  • juice of 1 lemon, lemon halves reserved
  • 1/4 cup dry white wine
  • 1/2 cup fat free chicken broth
  • 1 tbsp capers, drained
  • sliced lemon, for serving
  • 2 tbsp chopped fresh parsley, for serving

Instructions

  • Season fish with salt and pepper.  Heat oven to 200°.
  • 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 to medium-low 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 fish is opaque and cooked through.
  • Set aside on a platter in a warm oven until you make the sauce.
  • Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil.
  • Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.
  • Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Nutrition

Serving: 1piece, Calories: 268.5kcal, Carbohydrates: 13.6g, Protein: 34.5g, Fat: 8g, Sodium: 366.5mg, Fiber: 3g, Sugar: 0.1g
WW Points Plus: 7
Keywords: Under 30 Minutes

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85 comments

  1. How do you convert this with the new WW plan? I don’t see the button where it takes you to the converted points

  2. A delicious fish so good for you easy to prepare 

  3. Loved this! I used Cod. yummy

  4. Delicious! I will be making this yummy dish again. I think 1/2 of a squeezed lemon is sufficient instead of 1 lemon.

  5. Could this be made in an air fryer and if so what temp/time do you recommend? I have the Cusinart oven style – Thanks! Your recipes have become  a mainstay in our house

  6. OMG!  This was amazing.  I used frozen flounder fillets from Costco!   So flavorful  and easy.  Will be a mainstay in my house now. 

  7. This my third time making this recipe – delicious!!! I have made it twice with tilapia and tonight I made it with cod.  I use the juice of 1/2 lemon instead of the whole lemon so it is not to overpowering.  One of my favorite recipes – thanks Gina!!

  8. This recipe was excellent and very easy. I will definitely be making it again!

  9. Loved the flavor. I will be making this again.

  10. Loved this, super easy to make and such a light delicate flavor!  My husband lived this one too, it will definitely stay in the rotation!

  11. Excited to make this dish tonight. What side dish would you recommend 

  12. Easy and delicious, I used Cod. I love your recipes!

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  15. I tried this tonight. The flounder was very good. I’m not a fish person, but I’m trying. The piccata was very bitter to me, almost to where I couldn’t eat it. I added a little more salt and it was better. What did I do wrong?

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  17. Made this with lionfish. What a phenomenally tasty dish!

  18. The recipe was delicious, it tasted like a restaurant dish.  It was quick and easy to do!  My only issue was that my fish stuck to the pan. I ended up using more oil than just the spray as the recipe calls for. Any hints to avoid this in the future?