Crispy Flounder with Sweet and Sour Sauce Recipe


Preparation Time15 MinCooking Time15 Min
Ready In30 MinDifficulty LevelEasy
Health IndexHealthyCuisine
MethodMain Ingredient
Interest Group


 Plain low-fat yogurt1⁄2 Cup (8 tbs)
 Apricot jam/Orange marmalade1 Tablespoon
 Dijon mustard2 Teaspoon
 Cider vinegar1 Teaspoon
 Chopped parsley1 Tablespoon
 Milk2 Tablespoon
 Fine unseasoned dry bread crumbs3⁄4 Cup (12 tbs)
 Grated parmesan cheese1⁄4 Cup (4 tbs)
 Salt1⁄2 Teaspoon
 Black pepper1⁄4 Teaspoon
 Flounder/Sole/sea bass fillets1 1⁄2 Pound (1/2 Inch Thick)

Nutrition Facts

Serving size: Complete recipe

Calories 1675 Calories from Fat 310

% Daily Value*

Total Fat 35 g53.4%

Saturated Fat 10.7 g53.3%

Trans Fat 0 g

Cholesterol 575.3 mg

Sodium 3619.1 mg150.8%

Total Carbohydrates 151 g50.4%

Dietary Fiber 7 g28%

Sugars 31 g

Protein 178 g355.9%

Vitamin A 39.2% Vitamin C 54.5%

Calcium 76.3% Iron 28.1%

*Based on a 2000 Calorie diet


1. In a medium bowl, combine the yogurt, apricot jam, mustard, vinegar, and parsley (if using). Stir to blend.
2. Preheat the oven to 400°. Line a baking sheet with foil and lightly oil the foil.
3. In a shallow bowl, beat the egg and milk together. In another shallow bowl or platter, combine the bread crumbs, Parmesan, salt, and pepper. Dip the fish first into the egg mixture and then into the bread crumb mixture, coating well on both sides.
4. Place the fish on the prepared baking sheet in a single layer. Bake, uncovered, for 10 to 12 minutes, or until the fish is opaque and just flakes when tested with a fork.
5. Serve the fish hot with the sweet-and-sour sauce on the side.