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Pan Fried Flounder


Main Meal (5 ppv)

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  • 1 lb flounder fillets
  • 1 tbsp Dijon mustard
  • 1 large egg white, whipped until stiff
  • 1/4 cup yellow cornmeal
  • 2 tbsp grated parmesan cheese
  • 1 tbsp finely minced fresh thyme (or 1 tsp dried thyme)
  • 1/2 tsp table salt or to taste
  • 1/2 tsp freshly ground black pepper or to taste
  • 2 sprays olive oil cooking spray
  • 1 tbsp olive oil
  • 1/2 lemon, cut into 4 wedges


Servings 4
Preparation time 14mins
Cooking time 20mins


Step 1

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 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 oz of fish per serving.

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