Flounder Fillets in Cornmeal Mustard Crust
Crispy, golden, and bursting with bold flavor, these Flounder Fillets in Cornmeal Mustard Crust are a quick and satisfying dish perfect for weeknight dinners or a light, elegant meal. Delicately coated in a zesty Dijon mustard and milk mixture, the fresh flounder fillets are then dredged in a seasoned blend of yellow cornmeal, garlic powder, paprika, and black pepper for a crunchy, flavorful crust. Cooked to perfection in just minutes, the fillets develop a beautiful golden hue while remaining tender and flaky on the inside. Pair these crispy fish fillets with a squeeze of fresh lemon for a burst of brightness, creating a dish that’s as easy to prepare as it is delightful to eat. Ready in under 30 minutes, this recipe strikes the perfect balance of healthful ingredients and indulgent texture, making it a must-try for seafood lovers.
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 0.5 cups yellow cornmeal
- 0.25 cups all-purpose flour
- 3 tablespoons Dijon mustard
- 2 tablespoons milk
- 0.5 teaspoons garlic powder
- 0.5 teaspoons paprika
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 3 tablespoons vegetable oil
- 4 pieces lemon wedges
Instructions
Pat the flounder fillets dry with paper towels and set aside.
In a shallow bowl, mix the yellow cornmeal, flour, garlic powder, paprika, salt, and black pepper until well combined.
In a separate shallow bowl, whisk together the Dijon mustard and milk until it creates a smooth mixture.
Dip each flounder fillet into the mustard mixture, ensuring it is fully coated, then dredge it in the cornmeal mixture, pressing gently to adhere the crust evenly on both sides.
Heat the vegetable oil in a large non-stick skillet over medium heat.
Once the oil is hot, place the coated fillets into the skillet. Cook for 3-4 minutes on the first side, until golden brown and crispy.
Carefully flip the fillets and cook for an additional 3-4 minutes until the fish is opaque and flakes easily with a fork.
Transfer the cooked fillets to a plate lined with paper towels to drain any excess oil.
Serve the flounder fillets hot with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
1210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.1 g | 73% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 25.2 g | ||
| Cholesterol | 195 mg | 65% | |
| Sodium | 4598 mg | 200% | |
| Total Carbohydrate | 88.3 g | 32% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 2.8 g | ||
| Protein | 85.2 g | 170% | |
| Vitamin D | 12.3 mcg | 62% | |
| Calcium | 139 mg | 11% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1064 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
