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Flashy Flounder

Categories: Low-calorie
Type: Main Dishes

Cornflake crumbs give flounder a crunch that your family won't forget.

Serves: Serves: 4


  • 1 pound flounder
  • 2 tablespoons nonfat mayonnaise
  • 2 tablespoons nonfat sour cream
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/2 cup cornflake crumbs
  • 2 tablespoons wheat germ

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  1. Spray shallow baking dish with cooking spray; place fish in dish.
  2. Combine mayonnaise, sour cream, cumin, cayenne pepper, onion powder and garlic powder in small bowl; mix until smooth.
  3. Spread all the mayonnaise mixture over top of fish.
  4. Combine cornflake crumbs and wheat germ in small plastic bag; shake until mixed.
  5. Sprinkle crumb mixture over fish, coating completely.
  6. Cover and refrigerate several hours or until ready to serve.
  7. Preheat oven to 425F. Bake uncovered, 18 to 20 minutes, until fish flakes easily with a fork.
  • Flounder, cod, Dover sole and haddock are white fish with a light, delicate flavor and flaky, tender texture.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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