ELLEN'S CRISPY FLOUNDER FILLETS

Ellen Bales

By
@Starwriter

I was going through a deep desk drawer, looking for a game CD, and the project turned into "cleaning out the drawer." At the bottom of the drawer I found what I was looking for, and I also found some recipes. I have no idea where this came from or who gave it to me, but it looks good and worth trying. There was nutrition info with it: 23 g protein, 2 g fat, 19 g carbohydrate, and 188 calories per serving.
Photo: allrecipes.com
05-27-15


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Serves:

4

Prep:

5 Min

Cook:

10 Min

Method:

Bake

Ingredients

3/4 c
cornflake crumbs
1 tsp
dried oregano
1/2 tsp
salt, plus additional pinch
1/4 tsp
black pepper, plus additional pinch
1/8 tsp
ground red pepper (cayenne)
2 Tbsp
all purpose flour
2
egg whites
1 Tbsp
dijon mustard
4
flounder fillets (1 pound total)

Directions Step-By-Step

1
Combine crumbs, oregano, 1/2 tsp. salt, 1/4 tsp. black pepper and red pepper in a shallow dish,. Place flour in another shallow dish.
2
Beat egg whites in a medium-size bowl until stiff, glossy peaks form. Fold in mustard.
3
Season fish fillets with a pinch each salt and black pepper. Dip fillets into flour to coat both sides, shaking off any excess flour. Spread egg mixture on both sides of floured fish; dip into crumbs, coating well.
4
Place fish on a baking sheet that has been coated with non-stick cooking spray. Bake in a preheated 450ยบ oven for 8 minutes or until fish is crisp and cooked through.

About this Recipe

Course/Dish: Fish
Main Ingredient: Fish
Regional Style: American
Dietary Needs: Vegetarian, Low Fat
Other Tags: Quick & Easy, For Kids, Healthy