Show Subscription Form




Breaded Flounder Fillets Recipe
Breaded Flounder Fillets Recipe photo by Taste of Home

Breaded Flounder Fillets Recipe

Read Reviews (5)
3 5
Publisher Photo
I use flounder in this recipe, but any fish fillets can be prepared with this tasty coating. It's quick and easy when time is short. -Michelle Smith of Sykesville, Maryland
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 cup cornmeal
  • 1 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon pepper
  • 2 egg whites
  • 1/4 cup fat-free milk
  • 4 flounder fillets (6 ounces each)
  • 1 tablespoon grated Parmesan cheese

Nutritional Facts

1 fillet equals 236 calories, 3 g fat (1 g saturated fat), 83 mg cholesterol, 789 mg sodium, 14 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1 starch.

Directions

  1. In a shallow bowl, combine the flour, cornmeal, salt, paprika and pepper. In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, then dip into egg white mixture. Coat fish again in cornmeal mixture.
  2. In a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray, arrange fish in a single layer. Sprinkle with cheese.
  3. Bake, uncovered, at 425° for 8-10 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Originally published as Breaded Flounder Fillets in Light & Tasty June/July 2004, p27

Nutritional Facts

1 fillet equals 236 calories, 3 g fat (1 g saturated fat), 83 mg cholesterol, 789 mg sodium, 14 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1 starch.

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Breaded Flounder Fillets(5)

AVERAGE RATING
   (6)
RATING DISTRIBUTION
5 Star
 (2)
4 Star
 (1)
3 Star
 (0)
2 Star
 (1)
1 Star
 (2)
MY REVIEW
Please Log In or Join to add a rating and review.
Click stars to rate
""
Any changes to your rating or review will appear where you originally posted your review
Loading Image
Sort By :
MY REVIEW
Reviewed Mar. 8, 2014

I did like how this recipe gave a healthier way to make fried style fish, but, in my opinion, the breading did not taste very good. I would have rather have skipped the breading and just baked the fish plain.

MY REVIEW
Reviewed Jan. 16, 2014

We LOVE this recipe. It is NOT fried fish so you can't be expecting that taste. However, as a healthier baked alternative it gets nice & crispy. I use either flounder or tilapia. I do have to make sure the fillets are well thawed and dried or the outside gets too mushy for my liking.

MY REVIEW
Reviewed Mar. 1, 2013

I thought this was awful! The consistency of the "breading" on the fish was just odd and I think the recipe calls for too much paprika. I will NOT make this one again!

MY REVIEW
Reviewed Jan. 23, 2010

i normally saute the flounder in veg oil but tried this in an iron skillet and thought it was pretty good.

MY REVIEW
Reviewed Feb. 22, 2008

Definitely didn't suit my taste. I ended up scraping off the breading to finish my meal.

Loading Image
Advertise with us
ADVERTISEMENT

Contests & Promotions

Contests & Promotions

Follow Us

Advertise with us ADVERTISEMENT
Advertise with us ADVERTISEMENT