Crunchy Low Fat Oven-Fried Flounder Recipe
Overview:
This Crunchy Low Fat Oven-Fried Flounder recipe is a game-changer, even for those who aren’t typically fish enthusiasts. Inspired by a desire for something different, this dish surprised even the most skeptical taste buds, delivering a taste akin to traditional fried fish. It’s not just about taste; it’s about texture too – achieving that perfect crunch without the guilt. Plus, it’s a hit with seafood skeptics, making it a versatile option for family dinners or entertaining guests.
Nutritional Information:
- Calories: 247.6
- Fat Content: 9.4g
- Saturated Fat Content: 4.6g
- Cholesterol Content: 93.5mg
- Sodium Content: 635.7mg
- Carbohydrate Content: 17.1g
- Fiber Content: 0.6g
- Sugar Content: 1.8g
- Protein Content: 23.3g
Ingredients:
- 2 flounder fillets
- 1/2 cup light sour cream
- 1 tablespoon lemon juice
- 1/2 teaspoon chili powder
- 1 cup cornflake crumbs
- 2 tablespoons light margarine (or “I Can’t Believe it’s Not Butter” spray for a lower fat option)
Instructions:
| Step | Description |
|---|---|
| 1 | Preheat the oven to 500°F (260°C) and generously spray a baking pan with non-stick spray to prevent sticking. |
| 2 | Thaw the flounder fillets in the microwave until they are tender, ensuring they are completely thawed before proceeding. |
| 3 | In a medium-sized bowl, combine the light sour cream, lemon juice, and chili powder, mixing well until all ingredients are thoroughly incorporated. |
| 4 | Dip each flounder fillet into the sour cream mixture, ensuring they are evenly coated on all sides. |
| 5 | Next, coat the fish with the cornflake crumbs, pressing gently to adhere the crumbs to the fish. For an extra crunchy texture, you may want to use slightly more cornflake crumbs than specified in the recipe. |
| 6 | Place the coated flounder fillets in the prepared baking dish, ensuring they are arranged in a single layer with some space between them. |
| 7 | Drizzle the light margarine evenly over the top of the fish fillets. Alternatively, you can use “I Can’t Believe it’s Not Butter” spray for a lower fat and calorie option. |
| 8 | Bake the flounder fillets uncovered in the preheated oven for 10-12 minutes, or until the fish flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets, so keep an eye on them to avoid overcooking. |
| 9 | To prevent the fish from sticking to the pan, it’s recommended to lightly spray the baking pan before placing the fish in it. This simple step can help ensure that your fish comes out perfectly every time. |
| 10 | Once baked, remove the flounder fillets from the oven and serve immediately, garnished with fresh herbs or a squeeze of lemon juice if desired. Enjoy the crispy, flavorful goodness of this oven-fried fish, guilt-free! |
Tips:
- For an extra crispy coating, consider crushing the cornflake crumbs into finer pieces before coating the fish.
- Experiment with different seasonings and spices to customize the flavor of the sour cream mixture to your liking.
- Serve the oven-fried flounder with your favorite sides, such as roasted vegetables, steamed rice, or a fresh salad, for a well-rounded meal.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the fish in a preheated oven or toaster oven until heated through.
Final Thoughts:
This Crunchy Low Fat Oven-Fried Flounder recipe is a testament to the fact that healthy eating doesn’t have to mean sacrificing flavor or texture. With a few simple swaps and clever cooking techniques, you can enjoy all the deliciousness of fried fish without the guilt. Whether you’re a seafood lover or a skeptic, this dish is sure to win you over with its crispy exterior, tender flakiness, and zesty flavor profile. Give it a try and discover a new favorite for your dinner rotation! 🐟🍽️
