• Alyce

    Pan-Fried Flounder ~ 5 Points Ingredients: 1 pound(s) uncooked flounder fillet(s) 1 Tbsp Dijon mustard 1 large egg white(s), whipped until stiff 1/4 cup(s) yellow cornmeal 2 Tbsp grated Parmesan cheese 1 Tbsp thyme, fresh, finely minced (or 1 tsp dried thyme) 1/2 tsp table salt, or to taste 1/2 tsp black pepper, freshly ground, or to taste 2 spray(s) olive oil cooking spray 1 Tbsp olive oil 1/2 medium lemon(s), cut into 4 wedges Instructions Rinse fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside. In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides. Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.* Serve fish with lemon wedges. Yields about 3 ounces of fish per serving. Notes: *Cooking times will vary depending on the size of your fillets. Small fillets will cook in about 4 minutes total, flipped once, when cooked on the stove. But if you use 1 large fillet, we recommend that you cook it for 3 minutes on the stove and then place it under the broiler for 3 minutes. This will cook the top side since the fish will be too difficult to flip.

  • Angela Russ

    Pan-Fried Flounder Weight Watchers Recipe 5 points plus

  • Carla Wells

    Delicious recipe - could use cod or tilapia as well.

  • Stacie Mounts

    Pan Fried Flounder Recipe: http://www.islandscene.com/Article.aspx?id=2946

  • Lori Martin

    Recipe image

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