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 85g (3 ounces) of fish per serving.

Notes

*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 on any flat fish such as flounder, fluke or sole (could affect SmartPoints values).