Flounder Milanese With Arugula And Tomatoes Recipe
Recipe By Skinny Taste
Breaded flounder milanese, lightly pan sauteed and topped with an arugula, lemon and tomatoes – a simple yet delicious way to prepare fish. Perfect for lent, or any night you're in the mood for fish.
Ingredients For Flounder Milanese With Arugula And Tomatoes Recipe
4 ounce 4 each skinless flounder filets
pinch kosher salt
freshly ground black pepper
4 cup Arugula
1 medium vine ripe tomato, diced small
1 teaspoon olive oil
1 lemon, halved
2 Large Egg Whites
0.6699999999999999 cup seasoned bread crumbs
1 tablespoon olive oil spray, about worth
Nutrition value
222
calories per serving
8 g Fat10 g Protein25 g Carbs3 g FiberOther
Current Totals
8 g Fat
10 g Protein
25 g Carbs
3 g Fiber
MacroNutrients
Carbs
25 g
Protein
10 g
Fiber
3 g
Fats
Fat
8 g
Vitamins & Minerals
Calcium
305 mg
Iron
3 mg
Vitamin A
517 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
2 mg
Vitamin B6
0 mg
Vitamin B9
173 mcg
Vitamin B12
0 mcg
Vitamin C
40 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
91 mg
Manganese
0 mg
Phosphorus
174 mg
Selenium
16 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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