Monday, January 25, 2010

Flounder Piccata with Spinach

I have not yet tried this recipe, but I think it sounds really good. One of my favorites is chicken piccata, and we've been eating a lot of spinach lately, so I think this recipe may be a hit. You could use any kind of white fish for this recipe if you didn't want to use flounder.  

  • 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 wine
  • 2  tablespoons  fresh lemon juice
  • 1  tablespoon  drained capers, chopped
  • 2  tablespoons  butter
  • 4  cups  fresh baby spinach
1. 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.
2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.
3. 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.

Nutritional Information:

Calories: 332 (28% from fat)
Fat: 10.2g (sat 4.4g,mono 3.5g,poly 1.2g)
Protein: 31.3g
Carbohydrate: 27.4g
Fiber: 1.9g
Cholesterol: 95mg
Iron: 3mg
Sodium: 713mg
Calcium: 51mg
David Bonom, Cooking Light, MARCH 2008

1 comment:

  1. wow. that looks delicious & nutritious! I'll have to try it sometime. I love fish but don't cook it enough, even though it really doesn't have to be difficult!


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