dish
Crispy Flounder Fillets

4
Serves
243
Calories
14
Nutrients
14
Vitamins

Ingredients

1/2 cup all-purpose flour
1 cup dry bread crumbs
2 tablespoons vegetable oil

Cooking Instructions

1. Place the flour in a bowl and season with salt and pepper. In a second bowl, whisk the eggs with the water and place the bread crumbs in a third, shallow bowl.

2. Dip each flounder fillet in flour. Pat off excess flour, dip in egg and then bread crumbs, coating evenly.

3. Lightly coat a skillet with vegetable oil and place over medium-high heat. Fry cutlets in a single layer, until golden on both sides, about 2 minutes per side.

4. Drain on paper towels.

Serving Size: 1 fillet

Nutrition Information

Number of Servings: 4
Calories
243
Protein
20 g
Total Carbohydrate
21 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
1 g
Total Fat
8 g
Saturated Fat
2 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
107 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
33 %
Percent Calories from Carbohydrate
36 %
Percent Calories from Fat
31 %
Vitamin A
131 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
1 mcg
Biotin
0 mcg
Vitamin C
1 mg
Vitamin D
57 IU
Folate
50 mcg
Vitamin E
3 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
65 mg
Iron
2 mg
Phosphorus
206 mg
Potassium
345 mg
Sodium
334 mg
Zinc
1 mg