Crusty Parmesan Flounder Fillets
Dive into a delightful blend of crispiness and rich flavor with these Crusty Parmesan Flounder Fillets, a quick and easy seafood recipe perfect for weeknight dinners or special occasions. Featuring tender flounder fillets coated in a golden, savory crust made from panko breadcrumbs, grated Parmesan cheese, and zesty lemon, this dish strikes the perfect balance of texture and taste. The fillets are gently pan-fried to achieve a beautifully browned exterior, with hints of garlic, paprika, and a touch of citrus elevating every bite. Ready in just 25 minutes, this recipe is ideal for busy schedules and delivers gourmet flair with minimal effort. Serve these fillets hot with fresh lemon wedges for a restaurant-quality meal that pairs wonderfully with a crisp salad or roasted vegetables.
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 1 cup grated Parmesan cheese
- 0.75 cup panko breadcrumbs
- 0.5 cup all-purpose flour
- 2 large eggs
- 1 teaspoon lemon zest
- 0.5 teaspoon garlic powder
- 0.5 teaspoon paprika
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 3 tablespoons olive oil or neutral cooking oil
- 4 pieces lemon wedges
Instructions
Preheat your oven to 200°F (95°C) to keep cooked fillets warm while working in batches.
Pat the flounder fillets dry with paper towels and set aside.
Set up a breading station with three shallow dishes. In the first dish, add the flour. In the second dish, whisk together the eggs. In the third dish, combine the panko breadcrumbs, grated Parmesan cheese, lemon zest, garlic powder, paprika, salt, and black pepper.
Dredge each flounder fillet in the flour, coating both sides and shaking off any excess. Dip the fillet into the beaten eggs, allowing any excess egg to drip off, then press it into the breadcrumb mixture to coat both sides evenly. Place the prepared fillets onto a clean plate.
Heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Once the oil is hot, add 1 to 2 flounder fillets to the skillet (depending on the size of your skillet) and cook for 3 to 4 minutes on each side, or until golden brown and cooked through (the internal temperature should reach 145°F/63°C).
Transfer the cooked fillets to a baking sheet lined with a wire rack and place in the preheated oven to keep warm. Repeat the process with the remaining fillets, adding more oil to the skillet as needed.
Serve the crusty Parmesan flounder fillets immediately with fresh lemon wedges on the side.
Nutrition Facts
Calories |
1569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.9 g | 104% | |
| Saturated Fat | 26.4 g | 132% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 644 mg | 215% | |
| Sodium | 3533 mg | 154% | |
| Total Carbohydrate | 80.7 g | 29% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 4.0 g | ||
| Protein | 131.8 g | 264% | |
| Vitamin D | 14.1 mcg | 70% | |
| Calcium | 1057 mg | 81% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1080 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
