FLOUNDER FILLETS IN CORNMEAL-MUSTARD CRUST

Flounder Fillets in Cornmeal-Mustard Crust image

Provided by Oolala

Categories Healthy

Time 15m

Yield 4 serving(s)

Number Of Ingredients 7

4 (5 -6 ounce) flounder fillets
salt, to taste
fresh ground black pepper, to taste
1/4 cup Dijon mustard
1/3 cup all-purpose flour
1/3 cup yellow cornmeal, preferably stone-ground
vegetable oil, for frying

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