Pan-fried flounder
3
Points®
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
1 pound(s)
Dijon mustard
1 tbsp(s)
Egg whites
1 serving(s), 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(es), freshly ground, or to taste
Olive oil cooking spray
2 spray(s)
Olive oil
1 tbsp(s)
Lemon
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 85g (3 ounces) of fish per serving.
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