Panko Parmesan Baked Flounder
Crispy baked flounder is the perfect weeknight dinner when you want something quick and delicious! Made with simple pantry staples this is a seafood dish that will rival your favorite seafood restaurant
Servings: 2
Calories: 411kcal
Ingredients
- 2 tablespoons olive oil
- 12 ounces flounder 2 fillets
- sea salt to taste
- black pepper to taste
- ¼ cup Parmesan or Romano cheese grated
- 1 teaspoon garlic finely chopped - add an extra teaspoon of garlic if you like it more garlicky
- ¼ teaspoon sweet paprika
- 1 teaspoon Italian parsley finely chopped
- 1 pinch black pepper
- ⅛ teaspoon sea salt
- ¼ cup bread crumbs panko or regular
- 1 teaspoon lemon zest
- 1 teaspoon lemon juice
- 1 tablespoon olive oil
Instructions
- Preheat the oven to 425°.
- spread 1 ½ tablespoons of olive oil on a baking sheet, coating the surface.
- Combine the grated cheese, bread crumbs, minced garlic, paprika, parsley, salt, pepper, and lemon zest in a small bowl. Pour the mixed ingredients onto a large plate.
- Brush the flounder with olive oil and season the fillets with salt and pepper.
- Place the flounder fillets (oiled side down) in the bread crumb mixture. Press the fillet lightly into the mixture to get a good coating on the fish.
- Place the flounder on the oiled baking pan .
- Mix one tablespoon of olive oil with one teaspoon of lemon juice and brush it on the coated flounder.
- Bake the flounder in the preheated oven on the center rack for 12-15 minutes or until the flounder is golden brown. (depends on your oven)
Nutrition
Calories: 411kcal | Carbohydrates: 11g | Protein: 27g | Fat: 28g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Trans Fat: 0.02g | Cholesterol: 90mg | Sodium: 533mg | Potassium: 326mg | Fiber: 1g | Sugar: 1g | Vitamin A: 236IU | Vitamin C: 3mg | Calcium: 199mg | Iron: 1mg