Yay! First hardcore hobbit of the new year and on Tolkien’s birthday to boot. Woot! I have loved that tasty flounder since I was a little girl. At the time we lived in Niagara on the Lake and there was this really great restaurant that would serve a baked flounder. It was probably one of the few things that tore me away from trying to wheedle dessert for dinner. In the game baked flounder is described as being covered in breadcrumbs and made with butter, green onion, bag of salt, and flounder. So delicious, it certainly helped to warm me against the cold of Forochel. No kidding we actually had some pretty cold days here. Perfect for staying indoors, reading my unknown armies book and watching the husband play fallout new vegas. It was definitely a happy yule over here indeed.
- Low fat butter spray
- 2 flounder fillets
- 2 green onions, chopped fine
- 1/8 tsp sea salt (hell no, we are not using a whole bag)
- 1/4 tsp paprika
- 1/4 tsp freshly ground pepper
- 1/2 cup panko breadcrumbs
- 1 egg white
- Combine the panko, green onions, paprika, salt and pepper in a bowl. In another bowl stir the egg white.
- Spray a baking dish with the butter spray.
- Dip a flounder fillet in the egg white and then coat with the panko mixture. Place in the baking dish. Repeat with the other fillet.
- Spray the two fillets in the baking dish with the butter spray. No need to be stingy, make sure you coat it.
- Cover the dish with foil, bake at 400F for 7 minutes, uncover and bake for another 7 minutes.
Serves two. Each serving contains 198 calories, 4.2 grams of fat and .8 grams of fibre. Sure didn’t make me feel guilty at all about making that a fish and chip kind of night at all. Enjoy!