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Open-Faced Flounder Sandwich


Serves 2

Prep time: 10 minutes

Cook time: 8 minutes

Per serving: 320 calories, 13g fat, 1g saturated fat, 80mg cholesterol, 630mg sodium, 31g carbohydrate, 3g fiber, 6g total sugars, 0g added sugars, 17g protein

1 cucumber, peeled and sliced into thin ribbons

1 tbsp. white wine vinegar

1/2 tsp. sugar

2 tbsp. light mayonnaise

1 tsp. chili sauce

2 (4-oz.) flounder fillets

2 tbsp. flour

1 tbsp. olive oil

2 thick slices sourdough bread, toasted

1 cup shredded lettuce

  1. In a medium bowl combine cucumber, vinegar, sugar, and pepper to taste; set aside. In a small bowl combine mayonnaise and chili sauce; set aside.
  2. Season fillets with pepper to taste. Coat fillets with flour, turning to coat; shake off excess. In a large nonstick skillet heat oil over medium-high heat. Cook fillets 4 to 6 minutes per side or until fish flakes easily with a fork.
  3. For each sandwich, spread mayonnaise mixture onto toasted bread slice. Top with lettuce, and add fillet. Top with marinated cucumber ribbons, and serve.

Make it a meal: Serve with baked sweet potato fries and coleslaw.

[[Talking Points]]

Culinary: Sourdough Bread 
Sourdough bread is made using a sourdough starter cultivated from yeast. A typical sourdough loaf is tangy and has a crisp crust and a moist crumb with uneven holes.

Nutrition: Flounder
Flounder is a delicate fish with a firm, white flesh. One 3-ounce, cooked serving of flounder provides 21g of protein.


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