ellen's crispy flounder fillets
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
prep time
5 Min
cook time
10 Min
method
Bake
yield
4 serving(s)
Ingredients
- 3/4 cup cornflake crumbs
- 1 teaspoon dried oregano
- 1/2 teaspoon salt, plus additional pinch
- 1/4 teaspoon black pepper, plus additional pinch
- 1/8 teaspoon ground red pepper (cayenne)
- 2 tablespoons all purpose flour
- 2 - egg whites
- 1 tablespoon dijon mustard
- 4 - flounder fillets (1 pound total)
How To Make ellen's crispy flounder fillets
-
Step 1Combine crumbs, oregano, 1/2 tsp. salt, 1/4 tsp. black pepper and red pepper in a shallow dish,. Place flour in another shallow dish.
-
Step 2Beat egg whites in a medium-size bowl until stiff, glossy peaks form. Fold in mustard.
-
Step 3Season 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.
-
Step 4Place fish on a baking sheet that has been coated with non-stick cooking spray. Bake in a preheated 450º oven for 8 minutes or until fish is crisp and cooked through.
- Last Step: Don't forget to share! Post a picture of your finished recipe here and on your favorite social network. Don't forget to tag Just A Pinch and include #justapinchrecipes!
Discover More
Category:
Fish
Tag:
#Quick & Easy
Tag:
#For Kids
Tag:
#Healthy
Diet:
Vegetarian
Diet:
Low Fat
Ingredient:
Fish
Method:
Bake
Culture:
American
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