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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"

Rate/Review | Read Reviews (22)

Prep Time:
10 Min

Cook Time:
10 Min

Ready In:
20 Min

Servings (Help)

US Metric Calculate

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

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.