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Flounder Milanese

Flounder Milanese with Green Beans and Tomato Vinaigrette

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Though Milanese, a technique of breading and pan-frying protein, is usually used for veal, Chef Elana applied the same method to flounder, one of our favorite fishes. The crispy, golden fish is served with a warm tomato, sherry, and shallot vinaigrette and Parmesan-laced green beans.

  • < 600 Calories
  • Stovetop Only
  • Low Carb Diet
Serving size
2servings
Prep & cook time
minutes
Cooking Skill
medium
  • Calories 590
  • Protein 31g
  • Total Carb 51g
  • Total Fat 33g

Given the cook-at-home nature of Plated and natural variation in ingredients, nutritional information is approximated. See details.

Ingredients & Equipment

What we send

  • shallot
    • 1
    • shallot
  • rice flour
    • 1/2 cup
    • rice flour
  • flounder
    • 10 ounces
    • flounder
  • gluten-free breadcrumbs
    • 1/2 cup
    • gluten-free breadcrumbs
  • garlic
    • 1 clove
    • garlic
  • parsley
    • 1/8 ounce
    • parsley
  • green beans
    • 12 ounces
    • green beans
  • sherry vinegar
    • 1 tablespoon
    • sherry vinegar
  • grated Parmesan cheese
    • 1/2 ounce
    • grated Parmesan cheese
  • grape tomatoes
    • 1 pint
    • grape tomatoes
  • mustard powder
    • 1 teaspoon
    • mustard powder

What You’ll Need

  • black pepper
  • kosher salt
  • eggs
  • olive oil
  • 10" medium pan
  • 12" large nonstick pan
  • aluminum foil

Cooking Steps

  1. Prepare ingredients

    Prepare ingredients

    Rinse all produce. Pat tomatoes dry with paper towel. Trim and discard ends of green beans (try lining them up to trim all at once). Roughly chop parsley leaves, discarding stems. Thinly slice garlic. Peel shallot and mince.

  2. Cook tomato vinaigrette

    Cook tomato vinaigrette

    Heat 1 tablespoon olive oil in a medium pan over medium heat. When oil is shimmering, add shallot and cook, stirring, until beginning to soften, about 1 minute. Add tomatoes and cook until soft and beginning to burst, 8-10 minutes. Then, gently press tomatoes to release their juices. Remove pan from heat. Stir in sherry vinegar, another 1 tablespoon olive oil, ⅛ teaspoon salt, and pepper. Set aside.

  3. Sauté green beans

    Sauté green beans

    While tomatoes cook, heat 1 tablespoon olive oil in a large nonstick pan over medium heat. When oil is shimmering, add garlic and cook until golden and fragrant, 1 minute. Add green beans and cook, stirring occasionally, until bright green and tender, 5 minutes more. Remove pan from heat. Season with ¼ teaspoon salt and pepper. Transfer green beans to a plate, reserving pan for Step 5, and cover loosely with foil.

  4. Dredge flounder

    Dredge flounder

    On a large plate, combine flour, ⅛ teaspoon salt, and pepper as desired. In a large shallow bowl, whisk 1 egg. On a separate large plate, mix together breadcrumbs and mustard powder. Pat flounder dry with paper towel and season all over with ¼ teaspoon salt. Dredge flounder in flour, shaking off excess. Dip in egg, allowing excess to drip off. Dredge in mustard breadcrumbs, pressing to adhere.

  5. Fry flounder

    Fry flounder

    Heat 2 tablespoons olive oil in nonstick pan from green beans over medium heat. When oil is shimmering, add flounder (you should immediately hear sizzling; if not, try again once the oil is hotter). Fry until crust is browned and fish is cooked through and opaque, about 3 minutes per side. Transfer flounder to a paper towel–lined plate to drain.

  6. Plate flounder Milanese

    Plate flounder Milanese

    Return pan with tomato vinaigrette to medium heat to warm through, about 1 minute. Transfer flounder Milanese to serving plates and spoon over tomato vinaigrette. Divide green beans between plates with flounder and sprinkle over Parmesan. Garnish everything with parsley, and dig in!

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