Pan-Fried Flounder – Weight Watchers

Fresh basil, cherry tomatoes, red onion and feta cheese make the sweet and savory filling for this colorful breakfast or brunch omelet.  Only 5 Weight Watchers Points per serving.

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Pan-Fried Flounder
This crispy-coated fish fillet is better than fast-food. Serve with homemade fries for a real treat.
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Serves
4  
Prep Time
14 min
Cook Time
6 min
Total Time
20 min
Prep Time
14 min
Cook Time
6 min
Total Time
20 min
759 calories
38 g
265 g
30 g
82 g
7 g
617 g
3252 g
2 g
0 g
19 g
Nutrition Facts
Serving Size
617g
Servings
4
Amount Per Serving
Calories 759
Calories from Fat 266
% Daily Value *
Total Fat 30g
46%
Saturated Fat 7g
34%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 15g
Cholesterol 265mg
88%
Sodium 3252mg
136%
Total Carbohydrates 38g
13%
Dietary Fiber 4g
15%
Sugars 2g
Protein 82g
Vitamin A
10%
Vitamin C
44%
Calcium
29%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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What you need
  1. 1 pound(s) uncooked flounder fillet(s)
  2. 1 Tbsp Dijon mustard
  3. 1 large egg white(s), whipped until stiff
  4. 1/4 cup(s) yellow cornmeal
  5. 2 Tbsp grated Parmesan cheese
  6. 1 Tbsp fresh thyme, finely minced (or 1 tsp dried thyme)
  7. 1/2 tsp table salt, or to taste
  8. 1/2 tsp black pepper, freshly ground, or to taste
  9. 2 spray(s) olive oil cooking spray
  10. 1 Tbsp olive oil
  11. 1/2 medium lemon(s), cut into 4 wedges
What you do
  1. Rinse fish; pat dry.
  2. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
  3. In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.
  4. Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering.
  5. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more. [ see note ]
  6. Serve fish with lemon wedges.
  7. Yields about 3 ounces of fish per serving.
Tips & tricks
  1. Cooking times will vary depending on the size of your fillets. Small fillets will cook in about 4 minutes total, flipped once, when cooked on the stove. But if you use 1 large fillet, we recommend that you cook it for 3 minutes on the stove and then place it under the broiler for 3 minutes. This will cook the top side since the fish will be too difficult to flip.
Adapted from Weight Watchers
Beta Nutrition
calories
759
fat
30g
protein
82g
carbs
38g
Full Info.
Adapted from Weight Watchers
Jessy + Melissa https://www.jessyandmelissa.com/