As simple as it gets.
- Carbohydrate 2.547579375 g
- Cholesterol 54.4310844 mg
- Fat 9.57812605075 g
- Fiber 1.43426247757673 g
- Protein 23.858876877 g
- Saturated Fat 1.093523289275 g
- Serving Size 1 1 Serving (128g)
- Sodium 92.018392425 mg
- Sugar 1.11331689742327 g
- Trans Fat 0.777668794125 g
- Calories 192 calories
Step-by-step
- Mix old bay and flour and then roll flounder into the mix.
- Optional parmigiana cheese.
- Pan fry or broil or bake.
Almond flour carries this preparation. Fine-grind blanched meal adheres better to wet fish proteins than coarse variants do. Dredge the flounder fillets immediately before cooking to prevent the meal from absorbing surface moisture and turning gummy. Heat extra virgin olive oil in a heavy-bottomed skillet over medium-high heat until it shimmers. Lay the fish away from the body to avoid hot oil splashes. Cook for three minutes per side until the crust turns golden brown and the interior flesh flakes opaque at 140 degrees Fahrenheit. Overcooking is the primary error that ruins lean white fish like flounder, converting delicate flakes into a dry, rubbery texture. Handle second-day portions with precision. Store leftover fried flounder in an airtight container lined with paper towels within the refrigerator for up to two days. Reheating fried fish in a microwave destroys the crisp exterior. Instead, place chilled fillets on a wire rack set inside a baking sheet. Warm them in a preheated 350-degree oven for eight to ten minutes to re-crisp the almond flour coating without overcooking the delicate protein underneath. Flake the cold leftovers into morning scrambled eggs or fold them into a cabbage slaw wrap for a swift midday meal.
