Pan Fried Flounder w/ Cut Italian Green Beans and Whole New Potatoes

December 5, 2015 at 5:54 PM | Posted in beans, fish, potatoes | Leave a comment
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Today’s Menu: Pan Fried Flounder w/ Cut Italian Green Beans and Whole New Potatoes

 

Pan Fried Flounder w Cut Italian Green Beans and Whole New Potat 011
Another cold and foggy morning out. Went out to get the morning paper and the fog mist was freezing on the ground in some areas. Fried up some Glier’s Turkey Goetta for Breakfast along with a Scrambled Egg and 2 slices of toasted Aunt Millie’s Light Whole Grain Bread. Throw in a cup of Bigelow Decaf Green Tea and the morning papers, I was set to start the day! Not a whole lot going on today. Did some laundry and cleaned up around the house. For dinner tonight I prepared Pan Fried Flounder w/ Cut Italian Green Beans and Whole New Potatoes.

 

 

Pan Fried Flounder w Cut Italian Green Beans and Whole New Potat 005

When I was at Kroger yesterday I just couldn’t pass up a couple of items in their Seafood Department. They had some beautiful Flounder Fillets and Bay Scallops, best looking Bay Scallops I’ve seen in a while! So I’m preparing the Flounder for my dinner tonight.

 

 

Start by washing the fillets in cold water and pat dry. I’ll need the following; Flounder Fillets, Flour, Sea Salt, Pepper, Garlic Powder and Hungarian Smoked Paprika, Egg Beater’s, and Shake and Bake Panko Bread Crumbs. Then I’ll be using 3 bowls for Breading the Flounder:
Bowl 1 – combine Flour, Sea Salt, Pepper, Garlic Powder and Hungarian Smoked Paprika
Bowl 2 – 1/4 cup Egg Beater’s
Bowl 3 – Shake and Bake Panko Bread Crumbs

Pan Fried Flounder w Cut Italian Green Beans and Whole New Potat 008
Then bread the fillets. Dip the fillet in the Egg Beater’s, let excess drip off. Coat the fillets in the Flour-Spice mixture, dip in the Egg Beater’s again. Coat in the Panko. Then heat up a Cast Iron Skillet, over medium high. Add Extra Virgin Olive Oil to fully coat the bottom of the pan. The oil should be hot. Place the fillets in the hot oil, don’t overcrowd the skillet. Turn pan down to medium. Fry them 3 minutes per side. That time may be less or more depending on the size of the fillets. The fillets came out golden brown and delicious! A perfect combination of Spices gives a fantastic flavor.

 

 

Fried Walleye w Cut Roma Beans and Baked Roasted Fingerling Pota 002
Then for one side dish I heated a can of Allens Cut Italian Green Beans. My Aunt had grown some in her garden and brought us over some last Summer and loved them. Then just the other day while at Kroger I came across the Allens Cut Italian Green Beans, so I bought 4 cans of them. Prepared 1 can tonight. Just empty the can into a small sauce pan and simmer until heated. I love the taste of these, just season with a bit of Sea salt and it’s ready!

 

 

Pan Fried Flounder w Cut Italian Green Beans and Whole New Potat 007
Then for another side I heated up a can of Del Monte Whole New Potatoes. Just heat and serve, seasoned with McCormick Grinder Sea Salt and Black Peppercorn Medley, Parsley, and I Can’t Believe It’s Not Butter. Another favorite that’s just heat and serve. Also had a slice of Aunt Millie’s Light Whole Grain Bread. For dessert later a Skinny Cow Chocolate Truffle Ice Cream Bar.

 

 

 

 

Allens Italian Cut Green Beans

Allens Italian Cut Green Beans contain fiber and are naturally free of cholesterol and saturated fats. Diets rich in vegetables such as Allens Italian Cut Green Beans may help lower the risk of heart disease, high cholesterol and some cancers.
Allens Italian Cut Green Beans:Allens Cut Italian Green Beans
* Heart healthy
* Heat and serve
* Cholesterol free
* Saturated fat-free
* Kosher

Ingredients:
Ingredients: Italian Green Beans, Water, Salt.

Nutrition Facts
Serving Size 119 G
Servings Per Container 3.5
Amount Per Serving
Calories 30
Calories From Fat 0
% Daily Value
Total Fat 0 G 0
Saturated Fat 0 G 0
Trans Fat 0 G
Cholesterol 0 Mg 0
Sodium 300 Mg 12
Total Carbohydrate 5 G 2
Dietary Fiber 2 G 7
Sugars 1 G
Protein 1 G

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