Name: Fried Flounder
Prep time: 35 min
Total time: 35 min
Ingredients: 6 cups vegetable oil, such as avocado or canola, for frying; 0.5 cup yellow cornmeal; 0.5 cup white cornmeal; 1.5 teaspoons garlic powder; 1.5 teaspoons lemon pepper; 0.75 teaspoon ground pepper; 0.75 teaspoon paprika; 0.5 teaspoon seasoned salt, such as Lawry's; 3 pounds flounder fillets

Fried Flounder

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This recipe from Mable Clarke, a South Carolina cook and activist, is the centerpiece for the monthly fish fry she started to save the Soapstone Baptist Church in her community. Juicy inside and crispy outside, it's what hundreds of people look forward to every month. Serve with lemon juice and a quick tartar sauce of mayonnaise, capers, relish and a touch of Tabasco.

By Mable Owens Clarke

Updated on August 3, 2020

Prep Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

10 servings

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free Low Carbohydrate Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

6 cups vegetable oil, such as avocado or canola, for frying
½ cup yellow cornmeal
½ cup white cornmeal
1 ½ teaspoons garlic powder
1 ½ teaspoons lemon pepper
¾ teaspoon ground pepper
¾ teaspoon paprika
½ teaspoon seasoned salt, such as Lawry's
3 pounds flounder fillets

Directions

Clip a deep-fry or candy thermometer to the edge of a large pot. Add oil to the pot and heat over medium-high heat until it reaches 350 degrees F. Place a wire rack on a baking sheet.
Meanwhile, whisk yellow and white cornmeal, garlic powder, lemon pepper, ground pepper, paprika and seasoned salt in a large bowl.
Pat fish dry. Working with 4 pieces at a time, dredge the fish in the cornmeal mixture, shaking off excess. Using tongs, carefully add the fish to the hot oil and adjust the heat to maintain a temperature of 350 degrees F. Fry the fish, flipping occasionally, until golden brown and cooked through, 2 to 3 minutes total. Transfer to the rack to drain. Repeat with the remaining fish, letting the oil return to 350 degrees between batches.

Tips

Equipment: Deep-fry or candy thermometer

Nutrition Facts (per serving)

166	Calories
8g	Fat
5g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 10
Serving Size 4 oz.
Calories 166
% Daily Value *
Total Carbohydrate 5g	2%
Dietary Fiber 1g	4%
Protein 17g	34%
Total Fat 8g	10%
Saturated Fat 1g	5%
Cholesterol 61mg	20%
Vitamin A 103IU	2%
Folate 8mcg	2%
Sodium 452mg	20%
Calcium 30mg	2%
Magnesium 29mg	7%
Potassium 240mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.