Pan-Fried Flounder

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

Yield: 4 servings (serving size: 1 fillet)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 271
  • Fat: 8.1g
  • Saturated fat: 1.7g
  • Protein: 37.4g
  • Carbohydrate: 9.6g
  • Cholesterol: 187mg
  • Iron: 1.8mg
  • Sodium: 630mg
  • Calories from fat: 28%
  • Fiber: 0.5g
  • Calcium: 51mg


  • 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


  1. Sprinkle fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. 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.
  3. 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.
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