Pan-Fried Flounder

Pan Fried Flounder
Weight Watchers Recipe
Ratings (909)
5PointsPlus Value
Prep time: 14 min
Cook time: 6 min
Other time: 0 min
Serves: 4
This crispy-coated fish fillet is better than fast-food. Serve with homemade fries for a real treat.
Select "Post" to show off your original recipe and let others in the Community Recipe Swap try it for themselves. If you want to make this recipe available to only your Community friends, select "Save to my Profile."
Please Wait...
IMPORTANT: You should only swap recipes that are your own and not someone else’s. For more information, please review our Terms and Conditions and Community Recipe Swap Official Rules.


  •   1 pound(s) uncooked flounder fillet(s)   
  • 1 Tbsp Dijon mustard   
  •   1 large egg white(s), whipped until stiff   
  •   1/4 cup(s) yellow cornmeal   
  • 2 Tbsp grated Parmesan cheese   
  • 1 Tbsp fresh thyme, finely minced (or 1 tsp dried thyme)   
  • 1/2 tsp table salt, or to taste   
  • 1/2 tsp black pepper, freshly ground, or to taste   
  • 2 spray(s) olive oil cooking spray   
  • 1 Tbsp olive oil   
  •   1/2 medium lemon(s), cut into 4 wedges   


  • Rinse fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.

  • In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.

  • Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.*

  • Serve fish with lemon wedges. Yields about 3 ounces of fish per serving.


  • *Cooking times will vary depending on the size of your fillets. Small fillets will cook in about 4 minutes total, flipped once, when cooked on the stove. But if you use 1 large fillet, we recommend that you cook it for 3 minutes on the stove and then place it under the broiler for 3 minutes. This will cook the top side since the fish will be too difficult to flip. Use this recipe with any flat fish such as flounder, fluke or sole (could affect SmartPoints value).


© 2017 Weight Watchers International, Inc. © 2017, Inc. All rights reserved.
WEIGHT WATCHERS and PointsPlus® are the registered trademarks of Weight Watchers International, Inc. and are used under license by, Inc.