Pan Fried Flounder Recipe

Written by Sky Taylor, Diet Bites

Our tasty diet recipe for Pan Fried Flounder - delicious and light in keeping with weight loss.

Fishing for a Diet Delight that is low in calories, low in fat, and tastes lovely?

Well, drop your pole and jump into our Diet Waters for a fresh catch of Pan Fried Flounder.  

No need to have paper towels on hand to mop up the grease - though you may need a few to dab your watering lips once you get a glimpse of this 'eye-catching' catch of the day.

No dead tuna here.

The Recipe Ingredients

1 pound of flounder - filleted
salt & pepper
1 cup of white cornmeal
1/2 cup of white flour
 2 eggs, beaten
no calorie cooking spray

Preparation Instructions

Dip the cleaned flounder into the beaten eggs. Mix salt, pepper, cornmeal and flour in a separate bowl. Dredge the flounder fillets into the cornmeal dry mixture.

Next, place the fish into a non stick skillet that has been sprayed with no calorie spray and fry until tender. If fish begins to stick, add a bit of refrigerated butter spray to the pan or reduced fat margarine.

Even if you have need to add a teaspoon of your favoritecooking oil to the pan instead of using the butter spray or the reduced fat margarine, you'll only be adding 60 calories to the fish.

Calories in Flounder

How many calories are in flounder? It contains a skinny 60 calories per three ounces as does other related flatfish species like sole. Take note that one fillet of flounder contains only 114 calories and an impressive 20.23 protein grams.

Omega 3's, Protein & Cholesterol Health Notes

Protein content of the foods that you insert into your weight loss plan matter because they can assist in satisfying hunger needs for a significant time in comparison to foods that aren't rich sources of protein.

Fish is always an excellent choice in the area of minimal dietary fat too and contains those healthy Omega 3's.

Almost all fish does contain cholesterol mgs as does tartar sauce which is commonly served with fish meals.

Homemade Recipe for Tartar Sauce

Reach instead for the malt vinegar, ketchup or balsamic vinegar in order to keep cholesterol mgs as well as calories and dietary fat grams.

Or, sprinkle a bit of dry dill weed and a teaspoon of sweet pickle relish - as well as a dash of ground paprika into 1/4 to 1/3 cup of light, fat reduced Mayo OR Miracle Whip Light. The Miracle Whip has a tangy flavor that compliments fish quite well.

This homemade recipe blend for tartar sauce contains about 1/5 the calories as full-blown tartar sauce - which can blow up all those significant nutritional values of the fish, the negative fat values and cholesterol values of the tartar sauce literally canceling out the positive values of the fish.

Nutrition Facts for Flounder & Flatfish

The nutrition facts for flounder listed below are based on cooked state using dry, moist heat.



100 g

1 fillet

3 ounces

Energy, Calories kcal 86 109 73
Protein g 15.24 19.35 12.95
Total lipid (fat) g 2.37 3.01 2.01
Carbohydrate, by difference g 0.00 0.00 0.00
Fiber, total dietary g 0.0 0.0 0.0
Sugars, total g 0.00 0.00 0.00
Calcium, Ca mg 25 32 21
Iron, Fe mg 0.23 0.29 0.20
Magnesium, Mg mg 22 28 19
Phosphorus, P mg 309 392 263
Potassium, K mg 197 250 167
Sodium, Na a mg 363 461 309
Zinc, Zn mg 0.39 0.50 0.33
Saturated Fat g 0.542 0.688 0.461
Monounsaturated Fat g 0.657 0.834 0.558
Polyunsaturated Fat g 0.459 0.583 0.390
Fatty acids, total trans g 0.014 0.018 0.012
Cholesterol mg 56 71 48



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