Pan-Fried Flounder

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3–4 Prep 15 min Cook 6 min Serves 4

Coat your fish in cornmeal instead of breadcrumbs, and it’ll bind better for a faster cook. It complements any white-fleshed fillet (cod, tilapia—we see you).

Cooking spray 4 (4-oz) flounder fillets 1 tbsp Dijon mustard 1 large egg white, whipped until stiff ¼ cup yellow cornmeal 2 tbsp grated Parmesan 1 tbsp finely chopped fresh thyme or 1 tsp dried thyme ½ tsp salt (or to taste) ½ tsp black pepper (or to taste) 1 tbsp olive oil ½ medium lemon, cut into 4 wedges 1. Rinse the fish; pat dry. Place the fish on a plate and spread both sides with the mustard; dip into the egg white.

2. In a medium bowl, combine the cornmeal, cheese, thyme, salt, and black pepper; dust the fish with the cornmeal mixture, making sure to cover both sides.

3. Coat a large ovenproof skillet with cooking spray and set over medium to medium-high heat; heat the oil until shimmering. Cook the fish for 2 to 3 minutes on one side; flip and continue to cook until done on the other side, 2 to 3 minutes more. Serve the fish with the lemon wedges.

Serving size (3 oz fish): 168 Cal, 7 g Total Fat, 1 g Sat Fat, 777 mg Sod, 9 g Total Carb, 1 g Sugar, 1 g Fib, 17 g Prot.

TEST KITCHEN TIP

Cooking times vary depending on the size of your fillets. Small ones cook in about 4 minutes on the stove, flipped once. Larger fillets are difficult to turn. If you use 1 large fillet, cook it for 3 minutes on the stove, then place it under the broiler for 3 minutes to cook the top.