- 4
- 10 mins
- 16 mins
Ingredients
- 1 pound(s) 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
Preparation
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 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.
*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.