FLOUNDER FILLETS IN CORNMEAL-MUSTARD CRUST
Make and share this Flounder Fillets in Cornmeal-Mustard Crust recipe from Food.com.
Provided by Oolala
Categories Healthy
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Season the fillets with salt and pepper.
- Place the mustard in a shallow dish.
- Mix the flour and cornmeal in another shallow dish.
- Line a baking sheet with waxed paper.
- Drag each fillet in the mustard to coat it thinly on both sides and then dip into the flour mixture, turning to coat. Place on the waxed paper and let stand a few minutes to set the coating.
- Pour enough oil into a large skillet to come 1/8 inch up the sides of the pan. Heat over medium-high heat until very hot but not smoking.
- Add the fish fillets and cook until the undersides are crisp and golden brown, abouit 2 minutes. Turn and cook until the other sides are crisp, about 2 more minutes.
- Transfer to paper towels and drain very briefly (if allowed to stand too long, steam will collect and soften the crust).
- Serve immediately.
Nutrition Facts : Calories 184.5, Fat 3.8, SaturatedFat 0.7, Cholesterol 63.9, Sodium 600.7, Carbohydrate 16.6, Fiber 1.5, Sugar 0.2, Protein 20.2
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