Fish

Fried Flounder is for Dinner.

Fried Flounder takes 35 minutes to prepare.

Fried Flounder takes 5 minutes to cook.

Fried Flounder makes 3 servings.

The ingredients for Fried Flounder are:

Flounder, 12 oz
Silk Light (Plain), 1/2 cup

Whole Wheat Flour, 1/4 cup
White all-purpose flour, 1/4 cup
Salt and Pepper to taste

Large egg, 1

Bread crumbs, plain, 1/4 cup
Cayenne pepper to taste

Here is how you make Fried Flounder:

Cover flounder fillets with milk, cover and refrigerate for 30 mins.In first bowl, mix whole wheat flour, all-purpose flour, salt and pepper - set aside.In second bowl, wisk egg - set aside.In third bowl, combine bread crumbs and cayenne pepper (to taste) - set aside.Remove flounder from milk. Evenly coat flounder in flour mixture, shaking off excess. Dip flour-coated fillet in egg mixture, then gently press fillet into bread crumb mixture, taking care to coat fillet evenly.Allow breaded flounder to rest for 2 to 3 minutes.In non-stick skillet over med-high heat, add oil. When oil is hot, add fillets and saute for @ 2 minutes on each site or until golden. Do not overcook. Remove from pan and drain lightly on paper towel. 12 oz flounder = 3 fillets (servings) Number of Servings: 3Recipe submitted by SparkPeople user NAIYAMOM.

The nutritional information for Fried Flounder is:

• Servings Per Recipe: 3
• Amount Per Serving
• Calories: 214.1

• Total Fat: 3.9 g
• Cholesterol: 147.9 mg
• Sodium: 178.1 mg
• Total Carbs: 11.4 g
• Dietary Fiber: 1.0 g
• Protein: 31.5 g