Photo of Pan-fried flounder by WW

Pan-fried flounder

4
3
3
SmartPoints® value per serving
Total Time
16 min
Prep
10 min
Cook
6 min
Serves
4
Difficulty
Easy
This crispy-coated fish tastes amazing. Serve with homemade fries for a real treat.

Ingredients

uncooked flounder fillet(s)

1 pound(s)

Dijon mustard

1 tbsp(s)

egg white(s)

1 large, whipped until stiff

yellow cornmeal

¼ cup(s), uncooked

grated Parmesan cheese

2 tbsp(s)

fresh thyme

1 tbsp(s), finely minced (or 1 tsp dried thyme)

table salt

½ tsp(s), or to taste

black pepper

½ pinch, freshly ground, or to taste

olive oil cooking spray

2 spray(s)

olive oil

1 tbsp(s)

lemon(s)

½ medium, cut into 4 wedges

Instructions

  1. Wash fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
  2. In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.
  3. 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.*
  4. Serve fish with lemon wedges. Yields about 3 ounces of fish per serving.

Notes

*Cooking times will vary depending on asize 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 on any flat fish such as flounder, fluke or sole (could affect SmartPoints® values).

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