Crispy Fish Fillets
HB-4581 · Hand-built original · American
Flounder fillets coated in mustard egg wash and panko, pan-fried until crisp and served with lemon.
AmericanMain course20 minServes 4446 kcalVegetarianDairy-freeDiabetic
Main ingredient: flounder
Servings:4quantities adjust to match
Ingredients
- 1/2 cup flour
- 1 egg
- 2 tablespoons prepared yellow mustard
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon garlic powder
- 1 1/2 cups panko breadcrumbs
- 1 1/2 lbs flounder fillets
- 1/4 cup olive oil, or less, for frying
- 2 lemons, for serving
Method
- Set out three shallow bowls: flour in the first; egg whisked with mustard and salt in the second; panko mixed with garlic powder and pepper in the third.
- Dust each fillet with flour and shake off the excess; dip in the egg mixture; press firmly into the panko to coat both sides.
- Heat the olive oil in a large heavy skillet over medium-high heat, just covering the base, until it sizzles.
- Fry the fillets in batches for 3 to 4 minutes per side, until golden, cooked through and at 145F.
- Drain on paper towels; serve at once with lemon.
Prep: 10 min · Cook: 10 min · Total: 20 min
Nutrition (per serving, where published)
446 kcalCalories
43.8 gProtein
27.8 gCarbs
17.5 gFat
3 gSaturates
4.6 gFibre
2.5 gSugars
759 mgSodium
167 mgCholesterol
561 mgPotassium
90 mgCalcium
10.3 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data