Flounder Piccata

Ingredients

• Flatfish

  Fish, (flounder and sole species), raw

  16 oz, boneless or 454g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Egg white

  Raw, fresh eggs

  2 large or 66g

• Bread crumbs

  Dry, grated, seasoned

  ⅔ cup or 80g

• Pam cooking spray

  Oil, original

  4 spray , about 1/3 second or 1g

• Butter

  Unsalted

  1 tbsp or 14g

• Lemon juice

  Raw

  1 lemon yields or 47g

• Lemons

  Raw, with peel

  1 fruit without seeds or 108g

• White wine

  Alcoholic beverage, table

  2 fl oz or 59g

• Chicken broth

  Soup, canned, ready-to-serve

  ½ cup or 120g

• Capers

  Canned

  1 tbsp, drained or 9g

• Parsley

  Raw

  2 tbsp or 8g

Directions

1. Season the fish with salt and pepper. Preheat the oven to 200°F.
2. In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish fillet in the egg whites, then coat with bread crumbs.
3. Heat a large sauté pan over medium to medium-low heat. Spray one side of the fish generously with olive oil spray and lay it in the pan, oil side down. Spray the other side and cook for 4 to 5 minutes on each side until the fish is opaque and cooked through to 145°F.
4. Set the fish aside on a platter in a warm oven while you prepare the sauce.
5. In the same pan over medium heat, melt the butter. Add lemon juice, wine, chicken broth, and reserved lemon halves after juicing. Season with salt and pepper and bring to a boil.
6. Boil over high heat until the liquid reduces by half, about 3 to 4 minutes.
7. Discard the lemon halves, add the capers, and spoon the sauce over the fish. Garnish each fillet with a lemon slice and fresh parsley.