Flounder Milanese

By slpollack0312@att.net

Servings: 4 • Size: 1 filet • Old Points: 4 • Weight Watcher Points+: 5 pt
Calories: 220 • Fat: 4 g • Carb: 13 g • Fiber: 2 g • Protein: 33 g • Sugar: 2 g
Sodium: 476 mg (without salt) • Cholest: 77 mg

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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)

Details

Servings 4
Level of difficulty Average
Cooking time 5mins
Cost Average budget

Preparation

Step 1

Season fish lightly with salt and pepper.
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.