Crispy Cornmeal Flounder
1/2 c cornmeal
1/4 c `chopped fresh parsley
1 Tbs chopped fresh oregano
2 tsp Cajun seasoning
1/2 tsp salt
2 beaten egg whites
3 Tbs Dijon mustard
4 (6 oz) skinless flounder fillets
4 tsp olive oil
1/2 c fat-free salsa
1. Combine the cornmeal, parsley, oregano, Cajun seasoning,
and salt on a large plate. Combine the egg whites and
mustard in a large bowl; mix well.
2. Dip 1 fillet in the egg white mixture, then in the cornmeal
mixture, pressing gently to coat. Place the fillet on a plate;
repeat with the remaining fillets.
3. Heat 2 teaspoons of oil in a large nonstick skillet over
medium high heat. Add 2 fillets and cook until golden and the
fillets are just opaque in the center, 3-4 minutes on each side.
Transfer the fillets to a platter. Repeat with the remaining 2
teaspoons oil and 2 fillets. Serve with the salsa.
Serving = 1 fillet w/ 2 Tbs salsa
Points per serving = 6
Servings = 4
THBC HOME WW PAGE RECIPE ARCHIVE