Crispy Flounder Fillets
Crispy flounder fillets coated with sesame seeds and bread crumbs, pan-fried to golden perfection. Light, flavorful, and perfect for a quick, elegant seafood meal.
Ingredients
Instructions
- Combine sesame seed, bread crumbs, parsley, salt, and ground hot red pepper in a 9-inch pie plate.
- Combine egg white and water in a second 9-inch pie plate.
- Dip each fish fillet into the egg white mixture, then into the sesame seed mixture, coating both sides.
- Place coated fish on waxed paper.
- In a skillet, pan-fry half of the fish in 1 1/2 tablespoons of peanut oil over high heat on one side for 3 minutes.
- Turn the fish over and cook for 2 minutes longer, or until the fish is white in the center and flakes easily.
- Transfer the cooked fish to a platter and keep warm.
- Clean the skillet thoroughly with a paper towel before frying the second batch.
- Add the remaining 1 1/2 tablespoons of oil before frying the second batch.
Tips & Substitutions
For a crunchier texture, consider using panko bread crumbs instead of regular bread crumbs for an added layer of crispiness. You can also substitute flounder with other mild white fish like sole or tilapia. To enhance flavor, try adding lemon zest to the breadcrumb mixture. Ensure the oil is hot enough before frying to achieve that golden crust.
Serving Suggestions
Serve the crispy flounder fillets with a side of tartar sauce or a squeeze of fresh lemon juice for brightness. They pair beautifully with a light salad or steamed vegetables. For a complete meal, consider serving alongside Hildy'S Hot Seafood Salad for a delightful seafood-themed dinner.
Storage & Reheating
Store any leftover crispy flounder fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place them on a baking sheet in a preheated oven at 350°F (175°C) for about 10-15 minutes to maintain their crispiness, rather than microwaving them, which can make them soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Crispy Flounder Fillets contains roughly 882 calories, with 39g protein, 89g carbohydrates, and 44g fat. It is an excellent source of iron (113% of the Daily Value), protein (78% of the Daily Value), and dietary fiber (55% of the Daily Value). Note that it is relatively high in sodium, at 2777mg per serving (121% 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 ensure to thaw them completely in the refrigerator before using. Pat them dry with paper towels to remove excess moisture, which helps the coating adhere better and results in a crispier texture when frying.
What can I substitute for peanut oil?
If you need a substitute for peanut oil, consider using canola oil, vegetable oil, or grapeseed oil, as they have a high smoke point and neutral flavor. For a hint of flavor, you could also use sesame oil, but use it sparingly as it has a strong taste.
How do I know when the fish is done cooking?
The fish is done when it turns opaque and flakes easily with a fork. If you have a food thermometer, the internal temperature should reach 145°F (63°C). Avoid overcooking, as it can make the fish dry.
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).