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Recipe: Spicy Crusted Floudner

Easiest fish recipe ever.  I used flounder because it was available at my market, but this recipe would be great with other fish too, such as catfish.  Catfish is almost always served fried, but this recipe a great alternative with just as much flavor.  Buttermilk is always made with skim milk so it’s always going to be lower in fat than other whole, 2% or 1% milk.  Try serving this with a little lemon juice or tomato salsa for a fresh finish.

Spicy Crusted Flounder

Serves 4

  • 4 flounder fillets, deboned and cleaned
  • ½ cup buttermilk
  • ½ cup corn flour (masa harina)
  • 1 teaspoon cayenne pepper (¾ tsp. if you don’t want it too spicy)
  • 1 ½ teaspoons cumin
  • 1 ½ teaspoons ground ginger
  • 1 tablespoon dried oregano
  • Salt and pepper

Preheat your broiler and place a rack 4-6 inches below the heating element.  Lightly spray a baking sheet with olive oil or other cooking spray to prevent sticking.  Pour the buttermilk in a shallow, wide bowl.  On a large plate, mix together the corn flour, cayenne, cumin, ginger, oregano, salt and pepper.

Take the first fillet, coat it in buttermilk and let some of the excess drip off.  Place it in the corn flour mixture, making sure that all areas of the fish are covered with a layer of crust.  Place the fillet on the baking dish and repeat with the other fillets.  Lightly spray with olive oil before broiling the fillets for 3-4 minutes on each side.  They are ready when the flesh flakes with a fork.

174 calories ∣ 29 calories from fat ∣ 3g fat ∣ 1g saturated fat ∣ 3g carbs ∣ 0g fiber ∣ 31g protein ∣ Excellent source of Vitamins B12 and D ∣ Niacin ∣ Phosphorous ∣ Selenium

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