Breaded Flounder

Total Time Prep/Total Time: 20 min.

Yield 4 servings

Instead of frying up fish, these breaded flounder fillets still achieve crispiness and tenderness by baking in the oven.

Ingredients

1/4 cup all-purpose flour
1/4 cup cornmeal
1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon pepper
2 large 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 15x10x1-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.

Nutrition Facts

1 piece: 236 calories, 3g fat (1g saturated fat), 83mg cholesterol, 789mg sodium, 14g carbohydrate (0 sugars, 1g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1 starch.

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

Recipe Creator