:max_bytes(150000):strip_icc()/787241-7d48eaeb134b4153ad9cf125dc3782dc.jpg)
Served with a wedge of lemon and your favorite condiment, this dish is sure to please. Another way to get fiber into your diet. Serve with a wedge of lemon and tartar sauce.
Ingredients
- 1 cup bran cereal (such as Fiber One®)
- 2 teaspoons lemon-pepper seasoning
- 2 cups vegetable oil for frying
- 1 cup all-purpose flour
- 1 egg
- 1 tablespoon milk
- 4 (4 ounce) flounder fillets
Directions
Step 1
Place bran cereal in a blender; blend until pulverized. Transfer to a shallow bowl and mix in lemon-pepper seasoning.
Step 2
Heat oil in a deep skillet over medium heat to 350 degrees F (175 degrees C).
Step 3
Place flour in a medium bowl. Whisk egg and milk together in another medium bowl. Dredge a flounder fillet in flour; shake off excess. Dip into egg mixture. Lift up so excess egg drips back in the bowl. Press into crushed bran to coat both sides. Place the breaded flounder, unstacked, onto a plate. Repeat with remaining fillets.
Step 4
Add fillets to the hot oil and deep fry for 3 minutes, turning once halfway through. Remove to a paper towel-lined plate to drain.
Editor’s Note:
We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. Amount will vary depending on cooking time and temperature, ingredient density, and specific type of oil used.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 439 | |
| % Daily Value * | |
| Total Fat23g | 29% |
| Saturated Fat4g | 20% |
| Cholesterol101mg | 34% |
| Sodium435mg | 19% |
| Total Carbohydrate38g | 14% |
| Dietary Fiber5g | 17% |
| Total Sugars1g | |
| Protein23g | |
| Vitamin C3mg | 14% |
| Calcium83mg | 6% |
| Iron4mg | 21% |
| Potassium435mg | 9% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
:max_bytes(150000):strip_icc()/7970866_Grilled-Rockfish-Sandwich_Chef-Mo_2x1-1d3754de565a4cd3a412e11bbae2a986.jpg)
:max_bytes(150000):strip_icc()/7972712_Seasoned-Pan-Fried-Cod_SoupLovingNicole_2x1-9c65618f57c34f65b5cc1441cff47959.jpg)
:max_bytes(150000):strip_icc()/7814108_Baked-Asian-Rockfish_Chef-Mo_2x1-ab809c6924cb4ba28c9f81b1cd0e275e.jpg)
:max_bytes(150000):strip_icc()/7644799_Salmon-Stir-Fry_Cooking-with-Shelia_2x1-3bd2dc9c893a44a2bb573e76be95e1e9.jpg)
:max_bytes(150000):strip_icc()/7555292-homemade-fish-sticks-mfs-2x1-4a8d4e1245d5496c8858656cd783d535.jpg)
Leave feedback about this