Friday, March 18, 2016

Flounder Piccata

What to make for dinner on a Friday during Lent can be a tough call. How much pasta can we eat in one week. Beans or veggies are good but they are not usually requested.  Fish is something we do not eat enough of and I have no explanation why we don't. Tonight we had Flounder Piccata from and it was a huge hit. I loved it. Chris loved and a couple of cats were very excited about dinner. The fish with the breading was so light and the sauce was perfect. And under 300 calories per serving. Nice! For sides we had Roasted Potatoes and Roasted Asparagus.
Flounder Piccata recipe from (serves 4)-

4 flounder fillets (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

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 fillet 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 fillet and top with fresh parsley.

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