Flounder Piccata with Spinach

You can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper.

Yield: 4 servings

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  black pepper, divided
• 4  (6-ounce) flounder fillets
• 2  tablespoons  all-purpose flour
• 2  teaspoons  olive oil
• 1/3  cup  dry white wine
• 2  tablespoons  fresh lemon juice
• 1  tablespoon  drained capers, chopped
• 2  tablespoons  butter
• 4  cups  fresh baby spinach

Preparation

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 1/4 teaspoon salt and remaining 1/8 teaspoon 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; sauté 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.

Nutritional Information

Calories:

332 (28% from fat)

Fat:

10.2g (sat 4.4g,mono 3.5g,poly 1.2g)

Protein:

31.3g

Carbohydrate:

27.4g

Fiber:

1.9g

Cholesterol:

95mg

Iron:

3mg

Sodium:

713mg

Calcium:

51mg