Fried Flounder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
Flounder, 12 oz Silk Light (Plain), 1/2 cupWhole Wheat Flour, 1/4 cupWhite all-purpose flour, 1/4 cupSalt and Pepper to tasteLarge egg, 1Bread crumbs, plain, 1/4 cupCayenne pepper to taste
Cover flounder fillets with milk, cover and refrigerate for 30 mins.
In first bowl, mix whole wheat flour, all-purpose flour, salt and pepper - set aside.
In second bowl, wisk egg - set aside.
In third bowl, combine bread crumbs and cayenne pepper (to taste) - set aside.
Remove flounder from milk.
Evenly coat flounder in flour mixture, shaking off excess.
Dip flour-coated fillet in egg mixture, then gently press fillet into bread crumb mixture, taking care to coat fillet evenly.
Allow breaded flounder to rest for 2 to 3 minutes.
In non-stick skillet over med-high heat, add oil. When oil is hot, add fillets and saute for @ 2 minutes on each site or until golden. Do not overcook.
Remove from pan and drain lightly on paper towel.
12 oz flounder = 3 fillets (servings)
Number of Servings: 3
Recipe submitted by SparkPeople user NAIYAMOM.
In first bowl, mix whole wheat flour, all-purpose flour, salt and pepper - set aside.
In second bowl, wisk egg - set aside.
In third bowl, combine bread crumbs and cayenne pepper (to taste) - set aside.
Remove flounder from milk.
Evenly coat flounder in flour mixture, shaking off excess.
Dip flour-coated fillet in egg mixture, then gently press fillet into bread crumb mixture, taking care to coat fillet evenly.
Allow breaded flounder to rest for 2 to 3 minutes.
In non-stick skillet over med-high heat, add oil. When oil is hot, add fillets and saute for @ 2 minutes on each site or until golden. Do not overcook.
Remove from pan and drain lightly on paper towel.
12 oz flounder = 3 fillets (servings)
Number of Servings: 3
Recipe submitted by SparkPeople user NAIYAMOM.
Nutritional Info Amount Per Serving
- Calories: 214.1
- Total Fat: 3.9 g
- Cholesterol: 147.9 mg
- Sodium: 178.1 mg
- Total Carbs: 11.4 g
- Dietary Fiber: 1.0 g
- Protein: 31.5 g
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