Fried Flounder
Nutritional Info
- Servings Per Recipe: 3
- 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
View full nutritional breakdown of Fried Flounder calories by ingredient
Introduction
The calories are an estimate, as the flour, etc does not all stick to the fish and should not be included The calories are an estimate, as the flour, etc does not all stick to the fish and should not be includedNumber of Servings: 3
Ingredients
-
Flounder, 12 oz
Silk Light (Plain), 1/2 cup
Whole Wheat Flour, 1/4 cup
White all-purpose flour, 1/4 cup
Salt and Pepper to taste
Large egg, 1
Bread crumbs, plain, 1/4 cup
Cayenne pepper to taste
Directions
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.