Ultra Low Cal Crispy Flounder

One of the hardest things about low-calorie cooking is giving up the satisfying crunch of good fried food. News flash: You don't have to if you start with inherently low-fat foods such as fish and find a few inventive recipes. This Italian crumb topped flounder weighs in at under 200 calories, yet it's full-flavored, tasty and — best of all — yields some serious crunch.



4 (3 ounce) fillets cod fillets

1 egg white, lightly beaten

1/4 cup fine dry bread crumbs

1/2 teaspoon Italian seasoning

1/8 teaspoon garlic powder

1/8 teaspoon ground black pepper

2 tablespoons grated Parmesan cheese

1 tablespoon cornmeal

 1 teaspoon olive oil

 Preheat oven to 450 degrees F (230 degrees C).

 In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder and pepper; set aside.

Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the fillets. Brush with the egg white, then spoon the crumb mixture evenly on top.

Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way

Lighthouse Seafood is a family business, owned and operated by Tim and Heather O'Leary.

They have supplied Central Florida restaurants and residents with prime seafood for more than a decade.

Their commitment is to always have only the freshest seafood for your table.

Grouper  Snapper  Salmon  Shrimp  Tuna  Trout  Halibut  Cod  Stone Crabs  Blue Crabs

King Crab  Snow Crab  Clams  Oysters  Mahi  Swordfish  Florida Lobster  Maine Lobster

101 N. Country Club Rd.

Lake Mary, FL 32746


8780 E CR 466

The Villages, FL 32162