Flounder Milanese With Arugula And Tomatoes Recipe
Recipe By Skinny Taste
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.
3.8
19 Rating -
Rate
30minstotal
20minsPrep
10minsCook
30m.total
20m.Prep
10m.Cook
plan
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ingredients serve
serve1
Add to Shopping ListIngredients for Flounder Milanese With Arugula And Tomatoes Recipe
- 1 ounce 4 each skinless flounder filets
- pinch kosher salt
- As required freshly ground black pepper
- 1 cup Arugula
- 1/4 medium vine ripe tomato, diced small
- 1/4 teaspoon olive oil
- 1/4 lemon, halved
- 1/2 Large Egg Whites
- 0.17 cup seasoned bread crumbs
- 1/4 tablespoon olive oil spray, about worth
Nutrition
value
value
222
calories per serving
8 g Fat10 g Protein25 g Carbs3 g FiberOther
Current Totals
- Fat8g
- Protein10g
- Carbs25g
- Fiber3g
MacroNutrients
- Carbs25g
- Protein10g
- Fiber3g
Fats
- Fat8g
Vitamins & Minerals
- Calcium305mg
- Iron3mg
- Vitamin A517mcg
- Vitamin B1< 1mg
- Vitamin B2< 1mg
- Vitamin B32mg
- Vitamin B6< 1mg
- Vitamin B9173mcg
- Vitamin B12< 1mcg
- Vitamin C40mg
- Vitamin E1mg
- Copper< 1mcg
- Magnesium91mg
- Manganese< 1mg
- Phosphorus174mg
- Selenium16mcg
- Zinc< 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
Recipe By Skinny Taste