ELLEN'S CRISPY FLOUNDER FILLETS

1
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

Rating:

☆☆☆☆☆ 0 votes

Comments:
Serves:
4
Prep:
5 Min
Cook:
10 Min
Method:
Bake

Ingredients

Add to Grocery List

  • 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)

How to Make ELLEN'S CRISPY FLOUNDER FILLETS

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.

Printable Recipe Card

About ELLEN'S CRISPY FLOUNDER FILLETS

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




Show 7 Comments & Reviews

There's Nothing Fishy About These Seafood Dinner Recipes

There's Nothing Fishy about these Seafood Dinner Recipes

Kitchen Crew

A seafood dinner isn't something you only have to enjoy at a restaurant. While a meal can look complicated, putting together a delicious seafood dinner at home is easy. It's...

24 Perfect Grilling Out Recipes

24 Perfect Grilling Out Recipes

Kitchen Crew @JustaPinch

Grilling season is here! This is your one-stop shop for all the grilling recipes you need to make your Spring and Summer cookouts absolutely awesome!

17 Delicious Recipes With Wine Pairings

17 Delicious Recipes With Wine Pairings

Kitchen Crew @JustaPinch

Ever wonder what wines you should pair with your favorite foods? Here is your guide!