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- Flounder fillets Flounder is a mild, flaky fish. It is low in calories and high in protein. This makes it a great choice for a healthy meal.

Healthy Flounder Francaise

Discover the joy of cooking with my Healthy Flounder Francaise recipe! This simple dish features flaky flounder coated in whole wheat flour and drizzled with a zesty lemon sauce. Packed with flavor and nutrition, it's perfect for any dinner night. Dive into easy tips and variations that make this meal shine.
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Ingredients
  

4 flounder fillets

1/2 cup whole wheat flour

2 large eggs

1 tablespoon water

1 tablespoon lemon zest

1 tablespoon fresh parsley, chopped

2 tablespoons olive oil

1/2 cup low-sodium chicken broth

2 tablespoons fresh lemon juice

Salt and pepper to taste

Instructions
 

Prepare the Breading: In a shallow dish, season the whole wheat flour with salt and pepper. In another shallow dish, whisk together the eggs, water, lemon zest, and chopped parsley until well combined.

    Coat the Fillets: Take each flounder fillet and lightly coat it in the seasoned flour, shaking off any excess. Then dip the floured fillet into the egg mixture, allowing any excess to drip off.

      Cook the Flounder: Heat the olive oil in a large non-stick skillet over medium heat. Once hot, add the coated flounder fillets to the pan, cooking for about 3-4 minutes on each side, or until golden brown and cooked through. Remove the cooked fillets from the pan and set them aside on a plate.

        Make the Sauce: In the same skillet, add the chicken broth and bring it to a simmer, scraping up any brown bits from the pan. Stir in the lemon juice and let it cook for another 2 minutes, allowing the flavors to meld.

          Combine and Serve: Return the flounder fillets to the pan, spooning the sauce over them. Allow them to warm through for an additional 1-2 minutes.

            Garnish: Serve immediately, drizzled with extra sauce and garnished with additional parsley if desired.

              Prep Time: 15 minutes | Total Time: 30 minutes | Servings: 4