Name: Flounder Milanese with Arugula and Tomatoes Recipe
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4
Cuisine: Italian
Ingredients: 4 flounder filets; pinch kosher salt; freshly ground black pepper; 4 cups arugula; 1 medium vine ripe tomato; 1 tsp olive oil; 1 lemon; 2 large egg whites; ⅔ cup seasoned bread crumbs; 1 tbsp Olive oil spray

Flounder Milanese with arugula and tomatoes is a delightful dish that combines crispy, golden-breaded fish fillets with a fresh and tangy arugula salad. The simplicity of this recipe allows the fresh flavors of the ingredients to shine, making it perfect for a light, yet satisfying meal.

Photos of Flounder Milanese with Arugula and Tomatoes Recipe

If you don't typically stock flounder or arugula, you'll need to pick these up at the supermarket. Flounder is a delicate white fish that can be found at the seafood counter, while arugula, a peppery leafy green, is usually in the produce section. Seasoned bread crumbs are also essential for this dish, creating a crispy coating for the fish.

Ingredients For Flounder Milanese With Arugula And Tomatoes

flounder filets: Delicate white fish fillets that cook quickly and have a mild flavor.

kosher salt: A coarse-grained salt used for its pure flavor and ease of control when seasoning.

black pepper: Freshly ground to add a sharp and pungent flavor to the dish.

arugula: A leafy green with a peppery taste, adding freshness and a slight bitterness.

vine ripe tomato: Juicy and sweet tomatoes that complement the peppery arugula.

olive oil: Adds a subtle fruitiness to the salad and helps in cooking the fish fillets.

lemon: Provides acidity and brightness to both the salad and the fish.

egg whites: Used as a binder to help the bread crumbs adhere to the fish.

seasoned bread crumbs: Create a crispy, flavorful crust on the fish fillets.

olive oil spray: Aids in achieving an even, golden-brown crust on the fish without excessive oil.

One reader, Babita Bolton says:

This flounder milanese with arugula and tomatoes recipe is a delightful dish! The crispy fish pairs perfectly with the fresh, tangy salad. It's easy to make and feels like a gourmet meal at home. Highly recommend!

Babita Bolton

Essential Techniques for Preparing Flounder Milanese with Arugula and Tomatoes

How to season fish: Lightly sprinkle kosher salt and freshly ground black pepper on the fish fillets to enhance their flavor.

How to combine salad ingredients: Mix arugula, chopped tomato, olive oil, and lemon juice in a bowl. Season with salt and pepper, then toss to combine.

How to beat egg whites: Whisk the egg whites in a shallow bowl until they are frothy and well combined.

How to bread fish: Dip each fish fillet in the beaten egg whites, then coat them with seasoned bread crumbs.

How to cook fish in a sauté pan: Heat a large sauté pan over medium heat. Spray olive oil on one side of the fish, place it in the pan oil side down, then spray the other side. Cook for 4 to 5 minutes on each side until the crumbs are golden and the fish is opaque and cooked through.

How to serve: Place a fillet on each dish, top with the arugula salad, and add a lemon slice or wedge on the side.

How To Make Flounder Milanese with Arugula and Tomatoes

Cooking your flounder Milanese recipe will assure you of that outside crunch. Enhance this with arugula salad and lemon for that peppery and zingy taste!

Preparation: 20 minutes

Cooking: 10 minutes

Total: 30 minutes

Serves:

Ingredients

4flounder filets,4oz each, skinless
pinchkosher salt
freshly ground black pepper
4cupsarugula
1medium vine ripe tomato,diced small
1tspolive oil
1lemon,halved
2large egg whites
⅔cupseasoned bread crumbs
1tbspolive oil spray

Instructions

Season fish lightly with salt and pepper.
In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish.
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish.
Dip each fish filet in the egg whites, then bread crumbs.
Heat a large sauté pan over medium heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until the crumbs are golden and the fish is opaque and cooked through.
To serve, place a fillet on each dish and top with arugula salad and lemon.

Recipe Notes

If fresh fish is available, purchase fish the day or day before you are going to cook it.
If fresh isn’t available, buy frozen instead of previously frozen so you can control freshness and keep it frozen until you need it.
Frozen fish fillets are great to keep on hand in the freezer. You can defrost them overnight in the fridge or pull from from the freezer and put them in an ice bath (in the package if they are individually wrapped or in a sealed Ziploc) for about 30 minutes.

Nutrition

Calories: 250.31kcal
Fat: 8.89g
Saturated Fat: 1.60g
Trans Fat: 0.02g
Monounsaturated Fat: 4.37g
Polyunsaturated Fat: 1.56g
Carbohydrates: 16.87g
Fiber: 2.11g
Sugar: 2.82g
Protein: 25.46g
Cholesterol: 73.35mg
Sodium: 649.11mg
Calcium: 110.77mg
Potassium: 500.36mg
Iron: 1.74mg
Vitamin A: 53.38µg
Vitamin C: 14.90mg

Pro Tip for Achieving Perfectly Crispy Flounder

When breading the flounder, make sure to press the bread crumbs firmly onto the fish to ensure an even coating. This helps create a crispy texture when cooked.

Time-Saving Tips for Making This Recipe

Prepare ingredients in advance: Measure and chop the arugula and tomato ahead of time. This will streamline your cooking process.

Use pre-seasoned bread crumbs: Opt for seasoned bread crumbs to save time on adding extra spices.

Preheat the pan: Start heating your sauté pan while you prepare the fish filets to save a few minutes.

Efficient breading station: Set up your breading station with egg whites and bread crumbs in an assembly line to make the process quicker.

Lemon juice prep: Squeeze the lemon juice in advance and store it in a small container for easy access.

Substitute Ingredients For Flounder Milanese with Arugula and Tomatoes Recipe

flounder filets - Substitute with tilapia filets: Tilapia has a similar mild flavor and flaky texture, making it a good alternative to flounder.
kosher salt - Substitute with sea salt: Sea salt can provide a similar level of seasoning and is often used interchangeably with kosher salt.
freshly ground black pepper - Substitute with white pepper: White pepper can offer a similar peppery flavor without altering the color of the dish.
arugula - Substitute with baby spinach: Baby spinach has a similar texture and can provide a mild, slightly sweet flavor that complements the dish.
vine ripe tomato - Substitute with cherry tomatoes: Cherry tomatoes can offer a similar sweetness and juiciness, and they are easy to slice and add to the dish.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor that works well in salads and dressings.
lemon - Substitute with lime: Lime can provide a similar acidic and citrusy flavor, adding brightness to the dish.
egg whites - Substitute with aquafaba: Aquafaba, the liquid from canned chickpeas, can mimic the binding properties of egg whites, making it a good vegan alternative.
seasoned bread crumbs - Substitute with panko bread crumbs: Panko bread crumbs can provide a similar crunchy texture, and you can season them yourself to match the flavor profile.
olive oil spray - Substitute with canola oil spray: Canola oil spray can offer a similar non-stick property and is neutral in flavor, making it a suitable alternative.

Plating Ideas for a Stunning Presentation

Choose the right plate: Use a large, white, round plate to make the colors of the flounder, arugula, and tomatoes pop. The simplicity of the plate will highlight the elegance of the dish.
Create a base layer: Place a small mound of the arugula salad in the center of the plate. This will act as a vibrant, green bed for the flounder.
Position the flounder: Lay the flounder fillet diagonally across the arugula salad. Ensure the golden-brown crust is facing up to showcase the perfectly cooked bread crumbs.
Add tomato accents: Scatter tomato wedges around the flounder and arugula. This adds a burst of color and freshness to the plate.
Garnish with lemon: Place a lemon wedge on the side of the plate. This not only adds a pop of yellow but also provides a functional garnish for diners to squeeze over the fish.
Drizzle with olive oil: Lightly drizzle a few drops of olive oil around the plate. This adds a touch of gloss and enhances the flavors without overwhelming the dish.
Finish with a touch of salt and pepper: Lightly sprinkle a pinch of kosher salt and freshly ground black pepper over the entire dish to enhance the flavors and add a final touch of seasoning.
Clean the plate edges: Ensure the edges of the plate are spotless. Use a clean cloth to wipe away any stray bread crumbs or olive oil drips for a professional presentation.

Essential Kitchen Tools for Making Flounder Milanese

Medium bowl: For combining the arugula, tomato, olive oil, and lemon juice to create the salad.
Shallow bowl: Used for beating the egg whites, which will be used to coat the fish filets.
Another shallow dish: For holding the seasoned bread crumbs, where the fish filets will be dipped after the egg whites.
Large sauté pan: To cook the breaded flounder filets until they are golden and cooked through.
Olive oil spray: To coat the fish filets and the pan, ensuring the fish cooks evenly and achieves a crispy exterior.
Tongs: For turning the fish filets in the pan without breaking them.
Cutting board: To slice the tomato and lemon.
Chef's knife: For slicing the tomato and lemon, and for any other necessary cutting tasks.
Measuring spoons: To measure out the olive oil and any other ingredients that require precise amounts.
Serving plates: To plate the cooked fish filets and arugula salad for serving.

Storing and Freezing Tips for Flounder Milanese

To store leftover flounder milanese, place the cooled filets in an airtight container and refrigerate for up to 3 days. Store the arugula salad separately in another airtight container in the fridge.
When ready to enjoy, reheat the flounder in a preheated oven at 350°F (175°C) for about 10 minutes or until heated through. The breadcrumb coating may lose some of its crispiness, but it will still taste delicious.
For the best texture, prepare the arugula salad fresh when serving the reheated flounder.
To freeze the flounder milanese, place the cooled filets on a baking sheet lined with parchment paper and freeze until solid, about 2 hours. Once frozen, wrap each filet individually in plastic wrap and store them in a freezer-safe container or resealable bag for up to 2 months.
To reheat frozen flounder milanese, preheat the oven to 375°F (190°C). Unwrap the desired number of filets and place them on a baking sheet. Bake for 15-20 minutes, or until heated through and crispy. Prepare the arugula salad fresh while the fish is reheating.
Note that freezing and reheating may cause the breadcrumb coating to lose some of its original crispiness, but the dish will still be flavorful and enjoyable.

How To Reheat Leftover Flounder Milanese

Preheat your oven to 350°F (175°C). Place the leftover flounder milanese on a baking sheet lined with parchment paper or aluminum foil. Bake for 8-10 minutes, or until the fish is heated through and the breadcrumbs are crispy again. Be careful not to overcook the fish, as it can quickly dry out.
For a quicker option, you can use a toaster oven. Set the toaster oven to 350°F (175°C) and place the flounder on the wire rack. Heat for 5-7 minutes, or until the fish is warmed through and the breadcrumbs are crispy.
If you prefer a stovetop method, heat a tablespoon of olive oil in a non-stick skillet over medium heat. Add the leftover flounder milanese and cook for 2-3 minutes on each side, or until the fish is heated through and the breadcrumbs are crispy.
To reheat the arugula and tomato salad, place it in a bowl and drizzle with a little extra olive oil and a squeeze of fresh lemon juice. Toss gently to combine and refresh the flavors.
If the breadcrumbs have lost their crispiness during storage, you can briefly place the reheated flounder under the broiler for 1-2 minutes to crisp them up again. Keep a close eye on the fish to prevent burning.
When reheating the flounder milanese, be sure to use a meat thermometer to check that the internal temperature reaches 165°F (74°C) to ensure it's safe to eat.
If you have any leftover lemon wedges, you can reheat them briefly in the microwave for 10-15 seconds to release their juices and enhance their flavor before serving with the reheated flounder milanese.

Interesting Trivia About Flounder Milanese

A fun fact about this recipe is that flounder is a lean fish that is low in fat and calories, making it a healthy choice for those looking to maintain a balanced diet.

Budget-Friendly: Making Flounder Milanese at Home

This flounder milanese with arugula and tomatoes recipe is quite cost-effective for a household. The main ingredients like flounder filets, arugula, and tomatoes are relatively affordable and widely available. The use of olive oil and lemon adds a touch of freshness without breaking the bank. Overall, this dish scores an 8 out of 10 in terms of cost-effectiveness. The approximate cost for a household of 4 people would be around $20-$25 USD, making it a budget-friendly yet delicious option.

Is Flounder Milanese with Arugula and Tomatoes Healthy?

This recipe for flounder Milanese with arugula and tomatoes is a relatively healthy dish, thanks to its lean protein source and the inclusion of fresh vegetables. The flounder is a low-calorie, low-fat fish that provides essential nutrients like omega-3 fatty acids, which are beneficial for heart health. The arugula and tomatoes add fiber, vitamins, and minerals to the dish, making it a well-rounded meal.

However, there are a few aspects of the recipe that could be improved to make it even healthier:

Using whole wheat or whole grain breadcrumbs instead of regular seasoned breadcrumbs would increase the fiber content and provide additional nutrients.
Reducing the amount of oil used in the dressing for the arugula salad would lower the overall calorie count of the dish.
Adding more vegetables to the salad, such as cucumbers, bell peppers, or onions, would increase the nutrient density of the meal.

To further enhance the nutritional value of this recipe, consider the following suggestions:

Incorporate a variety of colorful vegetables to the salad, such as grated carrots, sliced radishes, or diced avocado, to increase the antioxidant content and provide a wider range of vitamins and minerals.
Use a mixture of whole wheat flour and breadcrumbs for the coating to boost the fiber content while maintaining a crispy texture.
Experiment with different herbs and spices in the breadcrumb mixture, such as dried oregano, thyme, or paprika, to add flavor without relying on excessive salt or oil.
Serve the flounder and salad with a side of quinoa, brown rice, or roasted sweet potatoes to introduce complex carbohydrates and additional nutrients to the meal.

Editor's Opinion: Why This Recipe Is a Must-Try

This flounder Milanese recipe is a delightful blend of crisp textures and fresh flavors. The seasoned bread crumbs create a perfect golden crust, while the arugula and tomato salad adds a refreshing, peppery bite. The use of egg whites keeps the dish light, and the lemon juice enhances the overall brightness. It's a well-balanced, elegant dish that's simple to prepare yet impressive enough for a special occasion. The olive oil spray is a clever touch to keep the fish moist without adding excess fat. Overall, it's a harmonious and health-conscious meal.

Enhance Your Flounder Milanese with Arugula and Tomatoes Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Imagine the creamy goodness of potatoes infused with the rich, aromatic flavor of roasted garlic. This side dish pairs perfectly with the crispy flounder, offering a comforting contrast to the fresh arugula salad.

Grilled Asparagus with Lemon Zest: Add a touch of elegance with tender asparagus spears, lightly charred on the grill and finished with a sprinkle of lemon zest. The citrusy notes will harmonize beautifully with the flounder and tomatoes.

Quinoa and Black Bean Salad: For a nutritious and colorful addition, consider a vibrant quinoa and black bean salad. Tossed with fresh cilantro, corn, and a zesty lime dressing, this dish adds a delightful crunch and a burst of flavor.

Butternut Squash Soup: Warm up your meal with a velvety butternut squash soup. The natural sweetness of the squash combined with a hint of nutmeg creates a comforting bowl that complements the lightness of the flounder.

Berry and Mint Sorbet: End on a refreshing note with a homemade berry and mint sorbet. This icy treat cleanses the palate and provides a sweet, tangy finish to your delightful main course.

Similar Recipes to Try If You Love Flounder Milanese

Parmesan-Crusted Tilapia with Spinach and Cherry Tomatoes: Dive into a delightful dish where tilapia is encrusted with parmesan and served alongside a vibrant mix of spinach and cherry tomatoes. This meal is both light and satisfying, perfect for a weeknight dinner.

Lemon Herb Cod with Mixed Greens and Avocado: Experience the zesty flavors of lemon and fresh herbs paired with tender cod. Complemented by a refreshing salad of mixed greens and creamy avocado, this dish is a burst of freshness on your plate.

Panko-Crusted Salmon with Asparagus and Quinoa: Relish the crunch of panko-crusted salmon served with tender asparagus and fluffy quinoa. This balanced meal is not only delicious but also packed with nutrients to keep you energized.

Herb-Crusted Halibut with Roasted Vegetables: Savor the aromatic blend of herbs on a perfectly cooked halibut fillet, accompanied by a medley of roasted vegetables. This dish is a symphony of flavors and textures, ideal for a special dinner.

Crispy Baked Haddock with Kale and Sweet Potato: Enjoy the satisfying crunch of crispy baked haddock paired with nutrient-rich kale and sweet, caramelized sweet potatoes. This wholesome meal is both comforting and nourishing.

Appetizer and Dessert Ideas to Complement Flounder Milanese

Appetizers:

Stuffed Mushrooms: Elevate your dining experience with these delectable stuffed mushrooms. Imagine tender mushroom caps filled with a savory mixture of breadcrumbs, garlic, and Parmesan cheese. A hint of fresh parsley and a touch of lemon zest bring a burst of freshness to each bite. These little delights are baked to perfection, offering a crispy top and a juicy, flavorful interior. Perfect for setting the stage for a memorable meal.

Caprese Skewers: Delight your guests with these vibrant Caprese skewers. Juicy cherry tomatoes, creamy mozzarella balls, and fresh basil leaves are threaded onto skewers and drizzled with a rich balsamic glaze. The combination of flavors and textures creates a refreshing and elegant appetizer that is as visually appealing as it is delicious. These skewers are a perfect way to showcase the beauty of simple, high-quality ingredients.

Desserts:

Tiramisu: Tiramisu is a classic Italian dessert that layers espresso-soaked ladyfingers with a rich mascarpone cheese mixture. The top is dusted with cocoa powder for a slightly bitter contrast to the creamy sweetness. This dessert is perfect for those who love a combination of coffee and cream. Serve it chilled for the best experience.

Panna Cotta: Panna Cotta is a silky, creamy dessert that originates from Italy. It is made by simmering together cream, milk, and sugar, then mixing it with gelatin and allowing it to set. The result is a smooth, custard-like texture that pairs beautifully with a fruit coulis or a drizzle of caramel sauce. It's an elegant and light way to end a meal.

Why trust this Flounder Milanese with Arugula and Tomatoes Recipe:

This recipe for flounder milanese with arugula and tomatoes is a delightful blend of flavors and textures. The flounder is perfectly crispy on the outside and tender on the inside, thanks to the seasoned bread crumbs. The fresh arugula salad with tomatoes and a hint of lemon adds a refreshing contrast. Using olive oil spray ensures a healthier dish without compromising on taste. This recipe is straightforward and easy to follow, making it perfect for both novice and experienced cooks. Trust this recipe for a delicious and satisfying meal.

Share your thoughts on the Flounder Milanese with Arugula and Tomatoes recipe in the Recipe Sharing forum section. Join the conversation and let us know if you have any tips or variations to enhance this delightful dish!

FAQ:

Can I use a different type of fish instead of flounder?

Yes, you can substitute flounder with other white fish like tilapia, sole, or cod. Just make sure the fillets are thin so they cook evenly.

What can I use if I don't have seasoned bread crumbs?

If you don't have seasoned bread crumbs, you can use plain bread crumbs and add your own seasoning. A mix of salt, pepper, garlic powder, and Italian herbs works well.

Can I bake the fish instead of frying it?

Absolutely! You can bake the breaded fish fillets in a preheated oven at 400°F (200°C) for about 12-15 minutes or until the fish is cooked through and the breading is golden and crispy.

How do I know when the fish is cooked?

The fish is cooked when it flakes easily with a fork and is opaque all the way through. The breading should be golden brown and crispy.

Can I prepare the arugula salad in advance?

You can prep the ingredients for the arugula salad in advance, but it's best to toss it with the dressing just before serving to keep the arugula fresh and crisp.