Pan Fried Flounder
- Number of Servings: 4
Ingredients
16 oz. Flounder fillets3/4 Cup skim milk3/4 Cup water1/2 Cup all-purpose flour1 Teaspoon salt1/2 Teaspoon black pepper1/2 Cup extra light virgin olive oil
Prior to cooking, soak the thawed fillets in a mixture of 3/4 cup milk and 3/4 cup water in a shallow dish or bowl. Cover and place in the refrigerator to soak for 30-60 minutes. Mix flour, salt and pepper in a shallow dish. Remove the fillets from the soak and dredge the fillets in the flour mixture to dust the fish entirely. Heat oil. Place enough fillets to cover the pan without touching in each batch and fry until you see a golden edge. Try not to distub the fillets as this will break them up. Then carefully turn them over and finish for 2-3 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user DRMCTCHR4980.
Number of Servings: 4
Recipe submitted by SparkPeople user DRMCTCHR4980.
Nutritional Info Amount Per Serving
- Calories: 441.2
- Total Fat: 30.3 g
- Cholesterol: 80.9 mg
- Sodium: 717.0 mg
- Total Carbs: 14.8 g
- Dietary Fiber: 0.5 g
- Protein: 8.3 g
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