Weight Watchers Quick Flounder (Pan Fried) Recipe
Weight Watchers Quick Flounder (Pan Fried) Recipe. This dinner recipe is a healthy and delicious option for dinner.
Made with fresh flounder, mustard, egg white, cornmeal, cheese, thyme, salt, black pepper, oil, and lemon wedges, it’s a low-calorie and high-protein meal that’s perfect for those who want to maintain their weight.
Weight Watchers Points
3 Points®
MyWW Points: 0 Blue Plan and 4 Green Plan
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Fun but practical! Measurements are at 4 ounces, 7 ounces, and 10 ounces. Don’t forget to convert the points to your WW Personal Points for your individual plan.
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Weight Watchers Quick Flounder (Pan Fried)
Ingredients
- 1 pound 4 (4-oz) fillets flounder fillets
- 1 tablespoon dijon mustard
- 1 egg white whipped until stiff
- ¼ cup yellow cornmeal
- 2 tablespoon grated parmesan cheese
- 1 teaspoon dried thyme
- salt to taste
- ground black pepper to taste
- 1 tablespoon olive oil
- ½ fresh lemon cut into 4 wedges
Instructions
- Rinse the fish under running water and pat dry with paper towels.
- Place the fish on a plate and spread mustard on both sides.
- Crack an egg and separate the white from the yolk. Dip the fish in the egg white.
- In a medium-sized bowl, mix together cornmeal, cheese, thyme, salt, and black pepper.
- Dust the fish with the cornmeal mixture, making sure to cover both sides.
- Coat a large skillet with cooking spray and heat it over medium to medium-high heat.
- Add oil to the skillet and wait until it shimmers.
- Place the fish in the skillet and cook it for 2 to 3 minutes on one side.
- Flip the fish and continue to cook it until it's done on the other side, about 2 to 3 minutes more.
- Serve the fish with lemon wedges on the side.
Notes
Nutrition
You May Also Like:
- Best Weight Watchers Mushroom Risotto
- Quick Weight Watchers Lemon Curd
- Simple Weight Watchers Chicken Yakitori
- Weight Watchers Blueberry Coffee Cake (Slow Cooker)
- Weight Watchers Parmesan Tilapia Fillets
Need an easy way to portion your serving sizes? Check out this Portion Control Serving Utensil Set.
It comes with 2, 4, 6, and 8 ounce ladles. The perfect way to stay on plan!
