Flounder-Crispy Cornmeal

By Melzie

Ingredients

• 1/2 cup yellow cornmeal
• 1/4 cup chopped fresh parsley
• 1 TB chopped fresh oregano
• 2 tsp Cajun seasoning
• 1/2 tsp salt
• 2 egg whites, lightly beaten
• 3 TB Dijon mustard
• 4 (6 oz) flounder or sole fillets, skinned
• 4 tsp olive oil
• 1/2 cup mild fat free salsa

Details

Servings 4

Preparation

Step 1

Combine the cornmeal, parsley, oregano, Cajun seasoning, and salt on a large plate. Combine the egg whites and mustard in a large bowl; mix well.

Dip 1 flounder fillet in the egg white mixture, then in the cornmeal mixture, pressing gently to coat. Place the fillet on a plate; repeat with the remaining fillets.

Heat 2 tsp oil in a large nonstick skillet over medium high heat. Add 2 fillets and cook, until golden and the fish is just opaque in the center, about 3 minutes on each side. Transfer the fillets to a platter. Repeat with the remaining 2 tsp oil and 2 fillets. Serve with the salsa.

Per 1 fillet and 2 TB salsa: 283 cal, 8 g fat, 1 g sat fat, 80 mg chol, 987 mg sod, 19 g carb, 3 g fiber, 34 g protein, 62 mg calcium.