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
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
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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: 411kcalCarbohydrates: 11gProtein: 27gFat: 28gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 17gTrans Fat: 0.02gCholesterol: 90mgSodium: 533mgPotassium: 326mgFiber: 1gSugar: 1gVitamin A: 236IUVitamin C: 3mgCalcium: 199mgIron: 1mg
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