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.
You'll also love
- Crab Ceviche 5/5 (1 Votes)
- Spatzle(Drop noodles) 5/5 (1 Votes)
- Red, Hot & Blue Potato Salad 5/5 (1 Votes)
- Fish Livornaise 5/5 (1 Votes)
- Grilled Tuna with... 5/5 (1 Votes)
- Zucchini, Red Beans & Rice 5/5 (1 Votes)
- Irish Rover's Unicorn Pub... 5/5 (2 Votes)
- Flounder Stuffed with Broccoli and... 4.3/5 (3 Votes)
Review this recipe