Fish

Pan Fried Flounder takes several minutes to prepare.

Pan Fried Flounder takes several minutes to cook.

Pan Fried Flounder makes 4 servings.

The ingredients for Pan Fried Flounder are:

16 oz. Flounder fillets
3/4 Cup skim milk
3/4 Cup water
1/2 Cup all-purpose flour
1 Teaspoon salt
1/2 Teaspoon black pepper
1/2 Cup extra light virgin olive oil

Here is how you make Pan Fried Flounder:

Prior to cooking, soak the thawed fillets in a mixture of 3/4 cup milk and 3/4 cup water in a shallow dish or bowl. Cover and place in the refrigerator to soak for 30-60 minutes. Mix flour, salt and pepper in a shallow dish. Remove the fillets from the soak and dredge the fillets in the flour mixture to dust the fish entirely. Heat oil. Place enough fillets to cover the pan without touching in each batch and fry until you see a golden edge. Try not to distub the fillets as this will break them up. Then carefully turn them over and finish for 2-3 minutes.Number of Servings: 4Recipe submitted by SparkPeople user DRMCTCHR4980.

The nutritional information for Pan Fried Flounder is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 441.2

• Total Fat: 30.3 g
• Cholesterol: 80.9 mg
• Sodium: 717.0 mg
• Total Carbs: 14.8 g
• Dietary Fiber: 0.5 g
• Protein: 8.3 g