Oven Baked Breaded Flounder

As, I would guess, you have noticed, unless you are new to this blog, we like salmon and eat it, weekly.  Rarely, do I buy other fish. 

I realized that I was probably cheating us by limiting our fish intake to salmon so I brought home, some flounder fillets, last week.  We used to eat breaded flounder, quite often, but the only way we liked it, was fried.  No way, was I going to fry these little fishies.  It was going to be baked or nothing.

I would guess that fried tastes better but we have come a long way in our eating habits and only rarely, do I fry any food.  I think, tonight is going to be one of those exceptions.  Great timing.

Oven Baked Breaded Flounder                                

1/4 cup soy flour (can use rice flour or any flour you have)1/4 cup cornmeal1/2 teaspoon hot paprika1/4 teaspoon salt dash of black pepper 1 egg or 2 egg white (I happened to have extra egg whites in the fridge.)  1/4 cup Rice Milk 4  fillets flounder diced fresh parsley or dried parsley to sprinkle on top

Method:

In a shallow bowl, combine the flour, cornmeal, salt, hot paprika and pepper. In another shallow bowl, beat egg whites and milk.

Coat fish with cornmeal mixture, then dip into egg white mixture.

Coat fish again in cornmeal mixture.

In a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray, arrange fish in a single layer. 

Bake, uncovered, at 425 degrees F for 8-10 minutes or until fish flakes easily with a fork.

Linked to Homemaker Monday

Related Articles

• 7 Healthy Casserole Recipes (lifescript.com)