s FLOUNDER PICCATA WITH SPINACH ****
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s FLOUNDER PICCATA WITH SPINACH ****
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Ingredients
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Instructions Instructions: *** 6-12-09 very good, we skipped the rice *** You can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper. 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; sautT 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. Yield: 4 servings CALORIES 332 (28% from fat); FAT 10.2g (sat 4.4g,mono 3.5g,poly 1.2g); IRON 3mg; CHOLESTEROL 95mg; CALCIUM 51mg; CARBOHYDRATE 27.4g; SODIUM 713mg; PROTEIN 31.3g; FIBER 1.9g Cooking Light, MARCH 2008 Notes: This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com.  |
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