Crunchy Low Fat Oven-Fried Flounder

Submitted by buttercup0009

"I don't really care for fish all that much, but decided to try this recipe one night out of a change of pace. I was shocked that the fish actually turned out tasting really good; almost like real fried fish! My husband, who usually won't eat any seafood, really liked this dish too. Please keep in mind that you may need a little more of the ingredients than this recipe calls for such as the cornflakes, depending on how crunchy you want your fish. I used a little more when I made it. Hope you like it!"

 

• Ready In: 25mins
• Ingredients: 6
• Serves: 2

ingredients

• 2 frozen flounder fillets, thawed slightly in microwave
• 1⁄2 cup light sour cream
• 1 tablespoon lemon juice
• 1⁄2 teaspoon chili powder
• 1 cup crushed corn flakes
• 2 tablespoons light margarine

directions

1. Heat oven to 500 degrees and spray a baking pan with non-stick spray.
2. Thaw the fish in microwave until the fish is tender.
3. In med.
4. bowl mix together the sour cream, lemon juice and chili powder.
5. Dip the fish sour cream mixture then coat the fish with the corn flake crumbs.
6. Place in a baking dish and drizzle the margarine over the fish.
7. (The "I Can't Believe it's Not Butter" spray also works if you want an even lower fat and calorie dish.) Bake uncovered for 10-12 minutes or until fish flakes easily w/ a fork.
8. ****I suggest to prevent the fish sticking to the pan, spray the baking pan a little before the fish goes in.
9. I didn't spray it and the fish ended up sticking a little.

Reviews

[Reada J.]

Very Disappointed after reading mostly positive reviews. Didn't particularly like the corn flake topping.

 

[PSU_Lioness]

This was pretty good. I used half nonfat Greek yogurt and half light sour cream to cut down on the calories. The only problem I had was that I personally thought the sour cream mixture was a little bland so I added a sprinkle of garlic powder and some Creole seasoning. I wound up using around 3 cups of cornflakes but I made 6 pieces of fish (4 large and 2 small). I also doubled the amounts for the coating sauce and it was plenty for all of the fish. I didn't have any problems with the breading on the bottom getting overly mushy (I expected it to happen a bit) and the whole family liked it. Thank you for another fish recipe to add to our collection!

 

[mamacooksalot10]

i tried it family loved it!!! thanks!

 

[OutnumberedByPeanuts]

Made as directed and served this for dinner tonight. The prep was very quick - I was done and waiting before my oven had even finished preheating. I lined my pan with foil and sprayed that just to make clean-up as easy as possible. The flavor was good, but only the tops turned out crunchy on ours. All in all, my husband and I both agree that we'll make it again occasionally as an alternative to panfrying when we want crispy-coated fish.

 

[Chef George S.]

Made this non-fat yogurt (for sour cream) and subbed 1T olive oil for the margarine. Also omitted chile flakes and used tarragon to flavor. Didn't recalculate, but fat & calories will be very low. Tasted wonderful and was crunchy & good.