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Breaded Flounder Fillets

 Breaded Flounder Fillets
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
4 ServingsPrep/Total Time: 20 min.

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

  • 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.
  • 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.
  • 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,

2 of 2

Breaded Flounder Fillets (continued)

Nutritional Facts: 14 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1 starch.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.