Pan-Fried Flounder
3
Points®
Temps total: 16 min • Préparation: 10 min • Cuisson: 6 min • Portions: 4 • Difficulté: Facile
This crispy-coated fish tastes amazing. Serve with homemade fries for a real treat.
Ingrédients
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 3 ounces of fish per serving.
Les autres ont aussi aimé
Rejoignez le programme de perte de poids #1 recommandé par les médecins*
*Basé sur une enquête de 2023 de Cerner Enviza auprès de 500 médecins qui recommandent des programmes de perte de poids aux patients.