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.
4flounder filets(17 oz total)
freshly ground black pepper
2large egg whites
2/3cupseasoned bread crumbs
olive oil spray(about 1 tbsp worth)
juice of 1 lemon(lemon halves reserved)
1/4cupdry white wine
1/2cupfat free chicken broth
sliced lemon(for serving)
2tbspchopped fresh parsley(for serving)
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.