Skinnytaste · by Gina Homolka★ 4.9 (9)
Flounder Milanese with Arugula and Tomatoes
NUTRITION · PER SERVING20M COOK
CAL 9%·PRO 38%
CARBS 16G34% OF CAL
2G FIBER12G OTHER2G TOTAL SUGAR
FAT 4G22% OF CAL
1G SAT4G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Panfried breaded flounder topped with fresh arugula, tomatoes, and lemon. Simple, elegant, and light Italian-American preparation.
mainamericanfish🍳 skilletdairy freevegetarian
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Nutrition & ingredients
Ingredients
serves 4- 4 skinless flounder fillets (4 oz each )
- pinch kosher salt
- freshly ground black pepper
- 4 cups baby arugula
- 1 medium vine ripe tomato (diced small)
- 1 teaspoon olive oil
- 1 lemon (halved)
- 2 large egg whites (or 1 large egg)
- 2/3 cup seasoned bread crumbs
- olive oil spray (about 1 tbsp worth)
At a glance
PER SERVING · TIME 20M
CAL 9%·PRO 38%
CARBS 16G34% OF CAL
2G FIBER12G OTHER2G TOTAL SUGAR
FAT 4G22% OF CAL
1G SAT4G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 10m
- Sodium
- 902mg
- Total sugar
- 2g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 331mg
- Calcium
- 103mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 902MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.