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Crispy Oven-Fried Flounder




Source of Recipe


Darlene


List of Ingredients




· Non-stick vegetable spray
· 3/4 cup yellow cornmeal
· 1/4 teaspoon salt
· 1/8 teaspoon freshly ground black pepper
· Pinch of ground red pepper (cayenne)
· 1/2 cup milk
· 1 1/2 pounds flounder fillets


Recipe



1. Line a baking sheet with foil and spray foil with non-stick vegetable spray. In one shallow dish combine 3/4 cup cornmeal, 1/4 teaspoon salt and 1/8 teaspoon each black and red pepper to taste. In another shallow dish place 1/2 cup milk.
2. Dip each of 4 flounder fillets in milk, making sure both sides are dampened, then press both sides of each fillet into cornmeal mixture. Transfer each fillet to prepared baking sheet.
3. Bake until cooked through and crispy on the outside, 8 to 10 minutes.
For the vinaigrette:
· 1 medium tomato chopped
· 1 tablespoon chopped fresh basil, dill or parsley
· 1/4 cup prepared vinaigrette dressing
1. Chop the tomato; chop enough of the basil, fill or parsley to measure 1 tablespoon.
2. In a small bowl combine the tomato and herbs with 1/2 cup vinaigrette and salt and pepper to taste.
Sautéed Zucchini
· 1 1/2 pounds zucchini, or 2 (10-ounce) packages frozen sliced zucchini, or 1 1/2 pounds sliced zucchini from the salad bar
· 1 tablespoon olive oil
· Salt and freshly ground pepper
1. If using whole zucchini, halve lengthwise and slice each half into 1/4-inch thick slices.
2. In a 12-inch nonstick skillet heat the 1 tablespoon olive oil over high heat. Cook the zucchini until tender but still crisp, about 4 minutes, stirring frequently. Season to taste with salt and pepper. In serving bowl, preferably heated, toss the potatoes first with the butter and then with the chopped parsley and salt and pepper. Divide the fish and the zucchini among 4 serving plates; pass the vinaigrette at the table.