Pan-Fried Flounder

Pan-Fried Flounder
You can never have too many main course recipes, so give Pan-Fried Flounder a try. This recipe makes 4 servings with 246 calories, 26g of protein, and 9g of fat each. This recipe covers 17% of your daily requirements of vitamins and minerals. It is a good option if you're following a dairy free and pescatarian diet. If you have pepper, olive oil, egg white, and a few other ingredients on hand, you can make it. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert. From preparation to the plate, this recipe takes about 19 minutes.

Instructions

1
Sprinkle fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Ingredients you will need
PepperPepper
SaltSalt
2
Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, egg, egg white, chives, and hot sauce in a shallow dish.
Ingredients you will need
Egg WhitesEgg Whites
Hot SauceHot Sauce
ChivesChives
PepperPepper
SaltSalt
EggEgg
3
Place flour in a separate shallow dish.
Ingredients you will need
All Purpose FlourAll Purpose Flour
4
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.
Ingredients you will need
All Purpose FlourAll Purpose Flour
FishFish
DipDip
EggEgg
Cooking OilCooking Oil
Equipment you will use
Frying PanFrying Pan
5
Serve immediately with lemon wedges.
Ingredients you will need
Lemon WedgeLemon Wedge

Equipment

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Scarpetta Pinot Grigio. It has 4.2 out of 5 stars and a bottle costs about 13 dollars.
Scarpetta Pinot Grigio
Scarpetta Pinot Grigio
Light straw color with just a hint of salmon. Aromas of both stone fruits and melon. Showing Pinot Grigio's ability to be light on its feet but complex. Melon and stone fruits with minerals and medium body. Pinot Grigio has such a great range. Wonderful on its own as an aperitivo, with light grilled fish like sashimi, pesce crudo or ceviche.
DifficultyNormal
Ready In19 m.
Servings4
Health Score10
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