|
| |
| |
Nutritional Information
Calories: 332
Fat: 10.2g
Protein: 31.3g
Carbohydrates: 27.4g
Cholesterol: 95mg.
Sodium: 713mg.
Fiber: 1.9g
Iron: 3mg
Calcium: 51mg.
Servings
This recipe serves 4.
Time To Cook:
30 minutes total or less.
| | |
 |
Flounder Piccata
With Fresh Spinach
Ingredients
- 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
- 1/2 teaspoon salt, divided
- 1/4 teaspoon black pepper, divided
- 4 (6-ounce) flounder fillets
- 2 tablespoons all-purpose flour
- 2 teaspoons olive oil
- 1/3 cup dry white cooking wine
- 2 tablespoons fresh lemon juice
- 1 tablespoon drained capers, chopped
- 2 tablespoons butter
- 4 cups fresh baby spinach
Directions
|
- Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
- Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.
- Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
- 4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.
|
| |
|
