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Listed in: Main Courses / Seafood
1 to 1 1/4 pounds (455 to 565 g) skinless flounder fillets
1 tablespoon (15 ml) olive oil
1 1/2 cups (355 ml) tomato juice (we like Knudsen organic Very Veggie)
1 small yellow onion, chopped
1 cup (125 g) whole-wheat pastry flour
1/4 cup (26 g) ground flaxseed
2 eggs
1 1/2 cups (110 g) crushed cereal flakes (bran, corn, or heirloom whole-grain cereal)
1 1/2 tablespoons (25 ml) olive oil or 1 1/2 tablespoons (21 g) butter
Slice the fillets in half lengthwise to make 10 to 12 strips.
Gently whisk the oil and tomato juice together in a shallow baking dish.
Stir in the onion, add the fish fillets, cover, and marinate in the refrigerator for at least 30 minutes.
Combine the flour and flaxseed in a 1-gallon (3.8-L) resealable plastic bag. In a shallow bowl, beat the eggs. Pour the crushed cereal onto a plate.
Remove the fillet strips from the marinade and gently place into the bag. Shake gently to coat the fish.
Heat the olive oil (or melt the butter) in a Dutch oven or large skillet over medium heat. Remove and dip the fish strips into the egg, then roll in the crushed cereal flakes to coat evenly. Add the fish strips to the hot pan and cook for about 2 to 3 minutes on each side, until the crust is lightly browned and the fish is flaky.
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