Flounder Piccata With Spinach Recipe

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Flounder Piccata With Spinach
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Ingredients:

Directions:

  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 salt and 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; saute 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 ServingPer 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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Recipe Tags

Weightwatchers Points

  • 3.2
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

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