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Pan-Fried Flounder

Pan-Fried Flounder

3
Points®
Total Time
25 min
Prep
15 min
Cook
10 min
Serves
4
Difficulty
Easy
Coat your fish in cornmeal instead of breadcrumbs and it’ll bind better for a crispier cook. The cornmeal complements any white-flesh fillet (cod, tilapia—we see you). Cooking times vary depending on the size of the fillets. Small ones cook on the stove in about 4 minutes (flipped once). Larger fillets are difficult to turn. If you use 1 large fillet, cook it on the stove for 3 minutes, then place it under the broiler for 3 minutes to cook the top.

Ingredients

Cooking spray

4 spray(s)

Uncooked sole fillet

1 pound(s), 4 (4-oz) fillets

Dijon mustard

1 Tbsp

Egg whites

1 large, whipped until stiff

Yellow cornmeal

¼ cup(s)

Grated Parmesan cheese

2 Tbsp

Fresh thyme

1 Tbsp, finely chopped (or 1 tsp dried thyme)

Table salt

½ tsp

Black pepper

½ tsp

Olive oil

1 Tbsp

Lemon

½ item(s), large, cut into 4 wedges

Instructions

  1. Rinse the fish; pat dry. Place the fish on a plate and spread both sides with the mustard; dip into the egg white.
  2. In a medium bowl, combine the cornmeal, cheese, thyme, salt, and black pepper; dust the fish with the cornmeal mixture, making sure to cover both sides.
  3. Coat a large ovenproof skillet with cooking spray and heat over medium to medium-high. Add the oil and heat until shimmering. Cook the fish for 2 to 3 minutes on 1 side; flip and continue to cook until done on the other side, 2 to 3 minutes more. Serve the fish with the lemon wedges.
  4. Per serving: 1 fish fillet

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