Crispy Flounder

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Crispy Flounder

Crispy Flounder


  • divided lemon wedges
  • 1 teaspoon vegetable oil
  • 1/4 cup grated Parmesan cheese
  • 1/3 cup fine dry bread crumbs
  • 4 4-ounce skinned flounder fillets
  • 1 egg white lightly beaten
  • 1/4 teaspoon garlic powder
  • 1 tablespoon low-sodium soy sauce
  • 2 tablespoons skim milk


  • Combine first 4 ingredients in a large, shallow dish; stir well. Add fish, turning to coat. Marinate in refrigerator 15 minutes, turning fish once. Remove fish from marinade; discard marinade.

    Combine the bread crumbs and cheese in a large zip-top plastic bag. Add fish fillets; seal the bag and shake to coat. Remove fish from bag; discard remaining bread crumb mixture.

    Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat until hot. Add 2 pieces fish, and cook 2 1/2 minutes on each side or until fish flakes easily with a fork.

    Place cooked fillets on a serving platter. Repeat procedure with remaining oil and fish. Serve garnished with lemon wedges.

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