Weekend Cooking: Flounder Milanese with Arugula and Tomato

I love to cook and frequently experiment with new recipes. It was impossible when the girls were younger (and pickier) but as they got closer to middle school/junior high, I began introducing new recipes with mostly familiar ingredients. By high school, all three were adventurous enough for new foods, spices, and cooking techniques. My husband, who will try anything once, has been an enthusiastic supporter all along. We've had our fair share of successes, but also accept the fact that an occasional flop is inevitable.

However, there are still nights (and sometimes entire weeks) where only quick and easy will do. For those times, I have a handful of dishes I consider to be my "go to" recipes. This week, I turned to  Skinnytaste (a favorite blog and cookbook) and her Flounder Milanese with Arugula and Tomato. Not only is it low in calories and delicious, I can also have it on the table in less than 20 minutes!


Flounder Milanese with Arugula and Tomatoes

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)

Directions:

Season fish lightly with salt and pepper.  In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish.

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.  

To serve, place a fillet on each dish and top with arugula salad and lemon.

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
--The above recipe is from Skinnytaste.com--

My notes:
This recipe would work well with several different kinds of white fish. I'll try sole or tilapia next. Also, I cheated a little on the fat and used a very small amount of olive oil and butter instead.

My photo is not as pretty as Skinnytaste's, but it sure was delicious!

What is your favorite quick and easy "go to" dish?

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