Pan-Fried Flounder

By á-44499

Weight Watchers
PointsPlusTM value| 5
Level of Difficulty | Easy

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

Details

Servings 4
Preparation time 10mins
Cooking time 16mins
Adapted from weightwatchers.com

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.