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Tower Flounder Piccatta Recipe

Looking for an easy tower flounder piccatta recipe? Learn how to make tower flounder piccatta using healthy ingredients.


Submitted by esuzannep

Makes 4 servings



ou can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper.

Recipe Ingredients for tower flounder piccatta

24 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

Recipe Directions for tower flounder piccatta

  1. 2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.

  2. 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.

  3. 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.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 212.8g
Amount Per Serving
Calories
303
Calories from Fat
96
% Daily Value*
Total Fat
10.7g
16%
Saturated Fat
4.6g
23%
Trans Fat
0.0g
Cholesterol
131mg
44%
Sodium
284mg
12%
Potassium
621mg
18%
Total Carbohydrates
4.3g
1%
Dietary Fiber
0.2g
1%
Sugars
0.4g
Protein
41.7g
Vitamin A 5% Vitamin C 6%
Calcium 4% Iron 5%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C-
  Good points
  • Very low in sugar
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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