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Flounder Piccata with Spinach Recipe

Flounder Piccata with Spinach Recipe

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Ingredients

Count

Nutrition

136

Calories

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Ingredients:

Serving

1 (3 1/2-oz) bag boil-in-bag long-grain rice
1/2 tsp salt, divided
1/4 tsp black pepper, divided
4 (6-oz) flounder fillets
2 tbsp all-purpose flour
2 tsp olive oil
1/3 cup dry white wine
2 tbsp fresh lemon juice
1 tbsp drained capers, chopped
2 tbsp 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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	136.32 Kcal (571 kJ)
Calories from fat	77.69 Kcal
		% Daily Value*
Total Fat	8.63g	13%
Cholesterol	28.02mg	9%
Sodium	459.72mg	19%
Potassium	243.07mg	5%
Total Carbs	7.07g	2%
Sugars	0.42g	2%
Dietary Fiber	1g	4%
Protein	4.94g	10%
Vitamin C	11.5mg	19%
Vitamin A	0.1mg	2%
Iron	1.1mg	6%
Calcium	42.1mg	4%

Amount Per 100 g
Calories	125.37 Kcal (525 kJ)
Calories from fat	71.45 Kcal
		% Daily Value*
Total Fat	7.94g	13%
Cholesterol	25.76mg	9%
Sodium	422.78mg	19%
Potassium	223.54mg	5%
Total Carbs	6.5g	2%
Sugars	0.39g	2%
Dietary Fiber	0.92g	4%
Protein	4.54g	10%
Vitamin C	10.5mg	19%
Vitamin A	0.1mg	2%
Iron	1mg	6%
Calcium	38.7mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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