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Breaded Flounder Fillets Recipe

Breaded Flounder Fillets Recipe

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. YIELD: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

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.

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.

Wine Pairings

Light-Bodied White Wine

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