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