Flounder Piccata Recipe

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

4 flounder fillets (about 20 ounces total)

freshly ground black pepper

2 large egg whites

2/3 cup seasoned bread crumbs (or gluten-free crumbs)

olive oil spray (about 1 tbsp worth)

1 tbsp whipped butter (or regular butter)

2 lemons (1 juiced with squeezed lemon halves reserved, the other sliced for serving)

1/4 cup dry white wine

1/2 cup chicken broth

1 tbsp capers (drained)

2 tbsp chopped fresh parsley (for serving)

手順

Season fish with salt and pepper. Heat the oven to 200F.

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 skillet 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 the 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 filet and top with fresh parsley.

栄養

• サービングサイズ: 1 piece
• カロリー: 280 kcal
• 脂肪総量: 8 g
• ナトリウム: 366.5 mg
• 炭水化物総量: 14 g
• 食物繊維: 3 g
• 糖質総量: 0.1 g
• タンパク質: 36 g