Uncooked flounder fillet(s)
1 large, whipped until stiff
¼ cup(s), uncooked
Grated Parmesan cheese
1 tbsp(s), finely minced (or 1 tsp dried thyme)
½ tsp(s), or to taste
½ pinch, freshly ground, or to taste
Olive oil cooking spray
½ medium, cut into 4 wedges
- Wash 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 85g (3 ounces) of fish per serving.