Batter Dipped Fish
Crispy batter-dipped fish with light seasoning and a lemon wedge, perfect for a healthy, flavorful meal suitable for seafood lovers and those seeking a quick, nutritious dinner.
Ingredients
Instructions
- Place the skim milk in a shallow dish, such as a pie plate.
- Add the flounder fillets and soak for 5 minutes.
- Dredge the fish in the whole wheat flour to coat.
- Dip the flounder in the lightly beaten egg whites.
- Dredge in the bread crumbs, then dip again in the egg whites, followed by another coating of bread crumbs.
- Coat a slotted broiler pan with nonstick spray.
- Place the coated fish on the pan, then sprinkle lightly with paprika and ground white pepper.
- Spray the fish lightly with nonstick spray.
- Bake at 400°F for 12 minutes.
Tips & Substitutions
For extra crunch, consider using panko bread crumbs instead of regular bread crumbs. You can also substitute the flounder with another white fish like cod or tilapia. To add flavor, mix some dried herbs like oregano or thyme into the flour. Ensure the fish is fully coated for a crispy texture.
Serving Suggestions
Serve the batter dipped fish with lemon wedges for a zesty kick. It pairs beautifully with a fresh salad or steamed vegetables like broccoli for a healthy side. Consider preparing a dipping sauce such as tartar sauce or aioli to complement the flavors. For a complete meal, serve alongside a light grain like quinoa.
Storage & Reheating
Store any leftover batter dipped fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes, or until heated through and crispy. Avoid microwaving as it can make the fish soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Batter Dipped Fish contains roughly 674 calories, with 35g protein, 124g carbohydrates, and 11g fat. It is an excellent source of dietary fiber (134% of the Daily Value), iron (132% of the Daily Value), and vitamin A (90% of the Daily Value). Note that it is relatively high in sodium, at 536mg per serving (23% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just make sure to thaw them completely and pat them dry before soaking in the milk. This will help the batter adhere better and ensure the fish cooks evenly.
What if I don't have whole wheat flour?
If you don't have whole wheat flour, you can substitute it with all-purpose flour or even almond flour for a gluten-free option. Each will slightly alter the flavor and texture, but they will still yield a delicious result.
How can I make this recipe spicier?
To add some heat, consider mixing cayenne pepper or chili powder into the bread crumbs. You can also serve the fish with a spicy dipping sauce or add sliced jalapeños to your salad for a flavorful kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).