Pan-Fried Flounder
4
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)
Dijon mustard
1 Tbsp
Egg whites
1 large
Yellow cornmeal
0.25 cup(s)
Grated Parmesan cheese
2 Tbsp
Fresh thyme
1 Tbsp
Table salt
0.5 tsp
Black pepper
0.5 tsp
Olive oil
1 Tbsp
Lemon
0.5 item(s), large
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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