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
Prep Time10 minutes mins
Cook Time6 minutes mins
Total Time16 minutes mins
Course: Entree
Cuisine: American
Servings: 2
Calories: 411kcal
- 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
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)
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