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ellen's crispy flounder fillets

Starwriter avatar
Recipe by
Ellen Gwaltney Bales
@Starwriter
Indianapolis, IN

I was going through a deep desk drawer, looking for a game CD, and the project turned into "cleaning out the drawer." At the bottom of the drawer I found what I was looking for, and I also found some recipes. I have no idea where this came from or who gave it to me, but it looks good and worth trying. There was nutrition info with it: 23 g protein, 2 g fat, 19 g carbohydrate, and 188 calories per serving. Photo: allrecipes.com 05-27-15

yield 4 serving(s)
prep time 5 Min
cook time 10 Min
method Bake

Ingredients For ellen's crispy flounder fillets

  • 3/4 c
    cornflake crumbs
  • 1 tsp
    dried oregano
  • 1/2 tsp
    salt, plus additional pinch
  • 1/4 tsp
    black pepper, plus additional pinch
  • 1/8 tsp
    ground red pepper (cayenne)
  • 2 Tbsp
    all purpose flour
  • 2
    egg whites
  • 1 Tbsp
    dijon mustard
  • 4
    flounder fillets (1 pound total)

How To Make ellen's crispy flounder fillets

  • 1
    Combine crumbs, oregano, 1/2 tsp. salt, 1/4 tsp. black pepper and red pepper in a shallow dish,. Place flour in another shallow dish.
  • 2
    Beat egg whites in a medium-size bowl until stiff, glossy peaks form. Fold in mustard.
  • 3
    Season fish fillets with a pinch each salt and black pepper. Dip fillets into flour to coat both sides, shaking off any excess flour. Spread egg mixture on both sides of floured fish; dip into crumbs, coating well.
  • 4
    Place fish on a baking sheet that has been coated with non-stick cooking spray. Bake in a preheated 450º oven for 8 minutes or until fish is crisp and cooked through.
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