Flounder Piccata with Spinach

Health score
21%
Flounder Piccata with Spinach
45 min.
4
317kcal

Suggestions


Indulge in the delightful flavors of Flounder Piccata with Spinach, a dish that perfectly balances taste and nutrition. This elegant yet simple recipe is ideal for lunch or dinner, making it a versatile choice for any occasion. With a preparation time of just 45 minutes, you can impress your family or guests with a gourmet meal that feels like a special treat.

The star of this dish is the flounder, a delicate fish that cooks to perfection in a light, zesty sauce made from dry white wine, fresh lemon juice, and capers. The addition of sautéed baby spinach not only enhances the dish's visual appeal but also adds a nutritious touch, making it a wholesome option for health-conscious diners. Each serving is a balanced combination of protein, healthy fats, and carbohydrates, ensuring you enjoy a satisfying meal without the guilt.

Whether you're a seasoned cook or a beginner in the kitchen, this Flounder Piccata with Spinach recipe is straightforward and rewarding. The aromatic blend of flavors will transport your taste buds to the sunny coasts of Italy, while the vibrant colors on your plate will make for an inviting presentation. So, roll up your sleeves and get ready to create a dish that is as delicious as it is beautiful!

Ingredients

  • cups baby spinach fresh
  • 0.3 teaspoon pepper black divided
  • tablespoons butter 
  • tablespoon capers drained chopped
  • 0.3 cup cooking wine dry white
  • 24 ounce sushi-grade yellowtail flounder 
  • tablespoons flour all-purpose
  • tablespoons juice of lemon fresh
  • teaspoons olive oil 
  • 3.5 ounce boil-in-bag rice long-grain
  • 0.5 teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cook rice according to package directions, omitting salt and fat.
  2. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
  3. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. 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.
  6. Add wine, juice, and capers to pan; cook 1 minute.
  7. Add butter to pan, stirring until butter melts.
  8. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel.
  9. Add spinach to pan; saut 1 minute or until wilted.
  10. 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.

Nutrition Facts

Calories317kcal
Protein32.47%
Fat34.07%
Carbs33.46%

Properties

Glycemic Index
66.3
Glycemic Load
14.24
Inflammation Score
-9
Nutrition Score
23.476956450421%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.37mg
Hesperetin
1.17mg
Naringenin
0.18mg
Luteolin
0.22mg
Kaempferol
4.54mg
Myricetin
0.11mg
Quercetin
4.68mg

Nutrients percent of daily need

Calories:316.85kcal
15.84%
Fat:11.32g
17.41%
Saturated Fat:4.7g
29.39%
Carbohydrates:25g
8.33%
Net Carbohydrates:23.8g
8.65%
Sugar:0.56g
0.62%
Cholesterol:91.59mg
30.53%
Sodium:555.01mg
24.13%
Alcohol:2.06g
100%
Alcohol %:0.97%
100%
Protein:24.27g
48.53%
Vitamin K:147.58µg
140.55%
Selenium:50.69µg
72.42%
Vitamin A:3048.06IU
60.96%
Phosphorus:482.2mg
48.22%
Vitamin B12:1.93µg
32.23%
Vitamin D:4.76µg
31.75%
Manganese:0.63mg
31.55%
Folate:77.94µg
19.49%
Magnesium:64.82mg
16.2%
Vitamin E:2.19mg
14.6%
Potassium:498.24mg
14.24%
Vitamin B6:0.28mg
14.1%
Vitamin C:11.42mg
13.84%
Vitamin B3:2.65mg
13.25%
Iron:1.61mg
8.96%
Calcium:78.41mg
7.84%
Vitamin B2:0.13mg
7.7%
Vitamin B1:0.11mg
7.42%
Copper:0.14mg
7.13%
Zinc:1.04mg
6.95%
Vitamin B5:0.63mg
6.31%
Fiber:1.2g
4.81%
Source:My Recipes