Crispy Sesame Flounder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 medium cucumber ,diced1 medium carrot, peeled & shredded1/2 red onion, thinly sliced3 green onions ,sliced3 Tbsp rice vinegar1 tsp sugar1 lime, juicedpinch red pepper flakes4 5-oz flounder fillets3 Tbsp Eggbeaters1/4 cup cornstarch2 Tbsp sesame seeds
1) Combine 1st 8 ingredients and let stand 10 minutes , tossing occasionally.
2) Season fillets with salt and pepper. Place egg substitute in a shallow dish.Place cornstarch in another dish. Dip fillets in egg , then in cornstarch , turning to coat.
3) Spray frying pan with cooking spray and cook fillets 3 minutes. Sprinkle with sesame seeds then flip and cook 3 minutes more or until fish flakes easily with a fork.
4) Place fillets on veggies and sprinkle with additional sesame seeds if desired.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user VANILLAHUGZ.
2) Season fillets with salt and pepper. Place egg substitute in a shallow dish.Place cornstarch in another dish. Dip fillets in egg , then in cornstarch , turning to coat.
3) Spray frying pan with cooking spray and cook fillets 3 minutes. Sprinkle with sesame seeds then flip and cook 3 minutes more or until fish flakes easily with a fork.
4) Place fillets on veggies and sprinkle with additional sesame seeds if desired.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user VANILLAHUGZ.
Nutritional Info Amount Per Serving
- Calories: 258.4
- Total Fat: 4.6 g
- Cholesterol: 96.5 mg
- Sodium: 184.4 mg
- Total Carbs: 16.0 g
- Dietary Fiber: 2.4 g
- Protein: 37.1 g
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