Skip to main contentSkip to footer
Join now & get access to 11,000+ healthy, delicious recipes

Classic pan-fried flounder

3
Points®
Total Time
16 min
Prep
10 min
Cook
6 min
Serves
4
Difficulty
Easy
Crispy-crusted flounder without frying! Abandon store-bought breadcrumbs in favor of this simple coating made of cornmeal, Parmesan cheese and fresh thyme. Slathering the fish with Dijon mustard before dredging it in the cornmeal mixture adds plenty of zing. Thin, tender flounder fillets are a classic for pan-searing, but sole, tilapia, or catfish can be substituted. Fish cooks most evenly and flips more easily if your skillet is not overcrowded; if necessary, cook the fish in two batches, using half the amount of oil in each batch. Pair this classic dish with cooked greens for a southern-inspired meal. If you’d like to add some heat, serve with your favorite hot sauce.

Ingredients

Cooking spray

4 spray(s)

Yellow cornmeal

¼ cup(s)

Grated Parmesan cheese

2 Tbsp

Fresh thyme

1 Tbsp, finely minced, or 1 teaspoon dried

Table salt

½ tsp, or to taste

Black pepper

½ tsp, or to taste

Egg whites

1 item(s), large

Uncooked sole fillet

1 pound(s), skinless; patted dry

Dijon mustard

1 Tbsp

Canola oil

1 Tbsp, or olive oil

Lemon

4 wedge(s)

Instructions

  1. Combine cornmeal, Parmesan, thyme, salt, and pepper on wax paper. Whisk egg white in wide flat bowl until it forms soft peaks.
  2. Place flounder fillets on plate and coat both sides with mustard. Dip fillets into egg white and dredge in cornmeal mixture, coating both sides.
  3. Spray large skillet with nonstick spray and set over medium-high heat; add oil and heat until very hot. Add fillets to skillet; cook until undersides are browned, 2−3 minutes. Turn fillets and cook until browned on other side and just opaque throughout, 2−3 minutes longer, lowering heat if fish browns too quickly. Serve fillets with lemon wedges.
  4. Serving size: 1 fillet

People Also Like

People Also Like