Pan-Fried Flounder

Serve this crusty flounder with baked potato fries and malt vinegar for a lower-fat version of English fish and chips.


4 servings (serving size: 1 fillet)

Recipe from

Oxmoor House

Recipe Time

Prep: 11 Minutes
Cook: 8 Minutes

Nutritional Information

Calories 271
Fat 8.1 g
Satfat 1.7 g
Protein 37.4 g
Carbohydrate 9.6 g
Cholesterol 187 mg
Iron 1.8 mg
Sodium 630 mg
Caloriesfromfat 28 %
Fiber 0.5 g
Calcium 51 mg


4 (6-ounce) flounder fillets
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 large eggs, lightly beaten
1 large egg white, lightly beaten
1/4 cup chopped chives
1 teaspoon hot sauce
1/2 cup all-purpose flour
1 tablespoon olive oil
Lemon wedges


Sprinkle fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, egg, egg white, chives, and hot sauce in a shallow dish. Place flour in a separate shallow dish.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Dredge 2 fillets in flour, shaking off any excess; dip into egg mixture, coating both sides. Immediately place fillets in pan; cook 2 minutes on each side or until golden and fish flakes easily when tested with a fork. Repeat with remaining oil, fillets, flour, and egg mixture. Serve immediately with lemon wedges.


Oxmoor House Healthy Eating Collection

January 2005
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