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
Preparation
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.
