Wednesday, October 13, 2010

Pan-Fried Flounder (Weight Watchers)

Posted by Lori:

I'm not much of a fish eater, but most likely many of you are.  I thought you might like this Weight Watcher's recipe.  It's only 4 points per serving....not too bad!

Pan-Fried Flounder - 4 servings

1 pound(s) flounder fillet(s)
1 Tbsp Dijon mustard
1 large egg white(s), whipped until stiff
1/4 cup(s) uncooked 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

Wash 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.

*Cooking times will vary depending on the size of your fillets. Small fillets will cook in about 4 minutes total, flipped once, when cooked on the stove. But if you use 1 large fillet, we recommend that you cook it for 3 minutes on the stove and then place it under the broiler for 3 minutes. This will cook the top side since the fish will be too difficult to flip.

Use this recipe on any flat fish such as flounder, fluke or sole (could affect POINTS values).

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