Servings: 4

4 flounder fillets, about 20 ounces total 4 flounder fillets, about 20 ounces total
freshly ground black pepper freshly ground black pepper
2 large egg whites 2 large egg whites
2/3 cup seasoned bread crumbs, or gluten-free crumbs ⅔ cup seasoned bread crumbs, or gluten-free crumbs
olive oil spray, about 1 tbsp worth (or just use olive oil in the pan) olive oil spray, about 1 tbsp worth (or just use olive oil in the pan)
1 tbsp whipped butter, or regular butter 1 tbsp whipped butter, or regular butter
2 lemons, 1 juiced with squeezed lemon halves reserved, the other sliced for serving 2 lemons, 1 juiced with squeezed lemon halves reserved, the other sliced for serving
1/4 cup dry white wine ¼ cup dry white wine
1/2 cup chicken broth ½ cup chicken broth
1 tbsp capers, drained 1 tbsp capers, drained
2 tbsp chopped fresh parsley, for serving 2 tbsp chopped fresh parsley, for serving

Season fish with salt and pepper. Heat the oven to 200F.
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 skillet 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 the 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 to 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.