Breadcrumbed Flounder

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Posted on July 18, 2013
These floundering beauties were as cheap as chips (under £1.50 for two) and were quite fat fish nevertheless. They were every bit as delicious as fish that cost lots more per kilo - and just as healthy... in fact, this easy to make supper looks very decadent, but with some salad from the garden and some leftover roast potatoes was actually a bit of a bargain.

Ingredients

  • Flounder (trimmed)
  • Free Range Egg White
  • Plain Flour
  • Salt & Pepper
  • Breadcrumbs

Get your fishmonger to prepare the Flounder by cutting their fins off…

Beat the Egg White gently in a bowl and get another bowl out for some seasoned Plain Flour and one last bowl for some Breadcrumbs

Take each Fish, dip them in seasoned Flour first – then in beaten Egg White – then in Breadcrumbs

Heat a couple of pans (I used one per Fish) and add a very little amount of Extra Virgin Olive Oil

When the oil is really hot, fry the Fish for 3 or 4 minutes on a medium heat… you’ll know when it is cooked when the Fish is starting to flake a little when you wiggle the flesh a little with a knife…

[And remember, frying in Olive Oil isn't bad for you... it is vegetable oils, butter and margarine you want to avoid....!]

Drain quickly on kitchen paper and serve immediately with a Lemon wedge, some Sauté Potatoes and a big Salad… I used some Pesto mixed with Lemon Juice and Olive Oil to dress it

This delicious home-fried Flounder would also be good with traditional (but healthy) Chips and Peas and some Tartare Sauce

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