Crispy Flounder

9 ingredients

2 tbsp. skim milk
1 tbsp. low sodium soy sauce
1/4 tsp. garlic powder
1 egg white, lightly beaten
4 (4 oz.) skinned flounder fillets
1/3 c. fine dry bread crumbs
1/4 c. grated Parmesan cheese
1 tsp. vegetable oil, divided
Lemon wedges

Combine first 4 ingredients in a large shallow dish; stir well. Add fish, turning to coat. Marinate in refrigerator 15 minutes, turning fish once. Remove fish from marinade.

Combine the bread crumbs and cheese in a large zip top plastic bag. Add fish fillets shake to coat.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat until hot. Add 2 pieces fish, and cook 2 1/2 minutes on each side or until fish flakes easily with a fork.