Flounder-Crispy Cornmeal

Flounder-Crispy Cornmeal
Flounder-Crispy Cornmeal

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings

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

Directions

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.

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