Flounder Piccata

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

We often have this with chicken for those of you who don’t like fish, but I discovered it’s great with fish too, and perfect for Christmas Eve for those of you who eat fish.

Flounder Piccata
Skinnytaste.com
Servings: 4 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 7 pts
Calories: 268.7 • Fat: 7.9 g • Protein: 34.5 g • Carb: 13.6 g • Fiber: 2.9 g • Sugar: 0.1 g
Sodium: 366.5 (without salt)

Ingredients:

4 flounder filets (17 oz total)
freshly ground black pepper
2 large egg whites
2/3 cup seasoned bread crumbs
olive oil spray (about 1 tbsp worth)
1 tbsp light butter
juice of 1 lemon, lemon halves reserved
1/4 cup dry white wine
1/2 cup fat free chicken broth
1 tbsp capers, drained
sliced lemon, for serving
2 tbsp chopped fresh parsley, for serving

Directions:

Season fish with salt and pepper. Heat oven to 200°.

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 saute pan over medium to medium-low 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 fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Gnocchi Mac n’ Cheese

From the Not So Healthy Files….courtesy of the Plain Chicken Blog

Ingredients:

1 pound purchased or homemade gnocchi
2 Tablespoons butter
2 teaspoons garlic, finely chopped
1 Tablespoon all-purpose flour
3/4 cup milk
1 teaspoon Dijon mustard
1/4 cup shredded Gruyere cheese
1/4 cup shredded fontina cheese
1 tsp basil
Salt and white pepper to taste
1/3 cup shredded Parmigiano-Reggiano

Directions:

Preheat oven to 375o F. Prepare gnocchi according to package directions. Drain and place gnocchi in a single-layer in a 1-1/2 quart shallow baking dish that has been sprayed with nonstick spray.

Melt butter in a medium saucepan over medium heat. Stir in garlic and cook until fragrant, about 30 seconds. Whisk in flour until it thickens and bubbles, then whisk in milk and Dijon. Continue to whisk mixture and cook until slightly thickened, about 3-5 minutes.

Combine Gruyere and fontina, then add by the handful to milk mixture, stirring until melted before adding the next handful. Once all cheese is melted, add basil, salt and pepper.

Pour sauce over gnocchi and sprinkle with Parmigiano-Reggiano over top. Bake gnocchi until they puff and cheese is golden and bubbly, about 25 minutes. Let gnocchi rest for 5 minutes before serving.