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Breaded Flounder Fillets

By: Michelle Smith  
"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"

Rating: This weblink has been rated 12 times with an average star rating of 2.9 Read Reviews (9)

Rate/Review | 421 people have saved this

Prep Time:
10 Min
Cook Time:
10 Min
Ready In:
20 Min

Servings  (Help)

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Original Recipe 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 (6 ounce) fillets flounder
  • 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. In a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray, arrange fish in a single layer. Sprinkle with Parmesan cheese. Bake, uncovered, at 425 degrees F for 8-10 minutes or until fish flakes easily with a fork.

Footnotes

  • Nutritional Analysis: One 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 very lean meat, 1 starch.
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The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 3, 2007 by NJGARDENLADY 
Missing step: gently rinse fish in cold water then pat dry. Changed amount of pepper to only... MORE
The reviewer gave this recipe 2 stars. This recipe averages a 0 star rating.
Reviewed on Jul. 24, 2007 by cindy 
Would not make these again, they came out dry and not very flavorful. Perhaps they should be... MORE
The reviewer gave this recipe 2 stars. This recipe averages a 0 star rating.
Reviewed on Nov. 12, 2007 by Susan 
Only way to make it edible is to cover it in lemon juice. MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Sep. 28, 2007 by Michaela 
Not very good. Didn't hate them; they just didn't have taste. MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Dec. 27, 2006 by pepper540 
Not sure what went wrong. I followed the recipe exactly but it just didn't look good on the... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Jul. 16, 2009 by tasha 
I read the reviews, and was apprehensive about trying this dish. I used whole wheat flour,... MORE
The reviewer gave this recipe 1 stars. This recipe averages a 0 star rating.
Reviewed on Jul. 13, 2009 by Maria 
At best, an unusual texture lacking flavor. Didn't work out well at all.. MORE
The reviewer gave this recipe 2 stars. This recipe averages a 0 star rating.
Reviewed on Mar. 5, 2009 by lynn 
When I ate ths dish it was very soggy, I was making it as an alternetive to fish sticks. It... MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 5, 2009 by SFS77 
This was a little bit soggy and not very flavorful. MORE

 
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