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

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  • 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




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