Home » Weight Watchers Quick Flounder (Pan Fried)

Weight Watchers Quick Flounder (Pan Fried)

Weight Watchers Quick Flounder (Pan Fried) Recipe

Weight Watchers Quick Flounder (Pan Fried) Recipe. This seafood recipe is perfect for lunch or dinner.

To make this meal you will need flounder filets, dijon mustard, egg white, yellow cornmeal, parmesan cheese, dried thyme, salt, pepper, olive oil, and fresh lemon.

This quick and easy WW friendly main dish is ready in just 25 minutes.

Weight Watchers Points

3 Points (2022/2023 Plan)

MyWW Points: 0 Blue Plan and 4 Green Plan

Closeup of Quick Flounder (Pan Fried).

Related Recipes

Weight Watchers Fish And Chips

Weight Watchers Cornmeal Breaded Fish Fingers (Air Fryer)

Weight Watchers Oven Fish Fry

We are not affiliated with Weight Watchers/WW in any way.
Double check points on the official calculator.

Affiliate Disclosure: Some links may be affiliate links where I make a small commission if you purchase anything after clicking a link. There is no additional cost to you. As an Amazon Associate I earn from qualifying purchases.

Love wine? Check out this cute wine glass. The Points Glass Stemless Wine Glass. 3 Points, 5 Points, Who Cares

Fun but practical! The measurements are at 4 ounces, 7 ounces, and 10 ounces.

Quick Flounder (Pan Fried) on a red and white checked surface.

Need to make more or fewer servings?
On Desktop, hover over “Servings” # and move the slider to desired number of servings.

Closeup of Quick Flounder (Pan Fried).

Weight Watchers Quick Flounder (Pan Fried)

Nesting Lane
This Weight Watchers recipe features flounder coated in a crispy cornmeal mixture and pan-fried to perfection in just a few minutes.
5 from 2 votes
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Course
Cuisine American
Servings 4



  • 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.


Serving size: 1 fillet
3 Points®
MyWW Points: 0 Blue Plan and 4 Green Plan
We are not associated with Weight Watchers/WW in any way. Double check points on their official calculator.


Calories: 170kcalCarbohydrates: 9gProtein: 17gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 53mgSodium: 190mgPotassium: 257mgFiber: 2gSugar: 1gVitamin A: 74IUVitamin C: 7mgCalcium: 58mgIron: 1mg
Tried this recipe? Let us know what you think!Mention @nestinglane or tag #nestinglane

You May Also Like:

Quick Flounder (Pan Fried) graphic.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating