Flounder Piccata

Flounder Piccata

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When Mister Spice and I got back from vacation a few weeks ago, we still didn’t feel like we’d had enough fish and seafood.  So, I made the most wonderful Honey Lime Tilapia known to man…but we still wanted to experiment some more.

I am super picky when it comes to fish and prefer mild, white fish like this flounder.  This wasn’t as good as the tilapia, but it was an interesting dish to mix it up.  The recipe was taken and adapted from Skinnytaste, a wonderful blog to follow especially if you follow Weight Watchers.

Recipe 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
  • sliced lemon, for serving
  • 2 tbsp chopped fresh parsley, for serving

Recipe Directions:

Heat oven to 200 and season fish with salt and pepper.  In a shallow bowl, beat the egg whites; place breadcrumbs in another dish.  Dip fish in egg whites then in breadcrumbs.  Heat a large saute pan over medium-high heat.  Spray each fish fillet generously with olive oil spray on one side, then lay that side down in the pan.  Spray the other side with oil and cook for 4-5 minutes per side, until fish is opaque.  Set aside on a warm platter in the oven while you make the sauce.

Flounder Piccata

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 and spoon sauce over the fish.  Garnish with lemon and parsley.

Flounder Piccata

Flounder Piccata

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Again, we didn’t enjoy this as much as the tilapia, but it was still tasty and different than anything we’d had in a restaurant.  You could serve it with pasta, potatoes, salad, roasted veggies…the possibilities are endless! We give this recipe 3/5 herbs.

Flounder Piccata
Author: Sister Spice
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
  • *sliced lemon, for serving
  • * 2 tbsp chopped fresh parsley, for serving
Instructions
  1. Heat oven to 200 and season fish with salt and pepper.
  2. Beat egg whites in a shallow dish; place breadcrumbs in another dish. Dip fish in egg whites then in breadcrumbs.
  3. Generously spray one side of each fillet with olive oil spray, then place it in a saute pan over medium-high heat (oil side down).
  4. Spray other side of fillet and cook for 4-5 minutes per side.
  5. Place cooked fish on a platter in the oven while you prepare the sauce.
  6. In the same pan over medium heat, melt butter; add lemon juice, wine, chicken broth, and reserved lemon halves; add salt and pepper and bring to a boil over high heat for about 4 minutes.
  7. Discard lemon halves and spoon sauce over fish.
  8. Garnish with lemon and parsley.

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