Dijon Baked Flounder
Delight your taste buds with this flavorful Dijon Baked Flounder, a quick and healthy seafood dish that's perfect for weeknight dinners or special occasions. Featuring tender flounder fillets brushed with a tangy blend of Dijon mustard, olive oil, and lemon juice, this recipe is elevated by a golden, crispy topping of panko breadcrumbs, Parmesan cheese, garlic, and dried parsley. Ready in just 25 minutes, this baked flounder recipe offers a light yet satisfying meal that's packed with texture and vibrant flavor. Serve it with steamed vegetables or a fresh salad for a wholesome and delicious seafood dinner that’s as easy as it is impressive.
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 3 tablespoons Dijon mustard
- 2 tablespoons olive oil
- 2 teaspoons lemon juice
- 1 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 0.5 teaspoons garlic powder
- 1 teaspoon dried parsley
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup, and lightly grease it with cooking spray.
Rinse the flounder fillets under cold water and pat them dry with paper towels. Place the fillets on the prepared baking sheet.
In a small bowl, mix together the Dijon mustard, olive oil, and lemon juice until well combined. Generously brush this mixture over the top of each flounder fillet.
In another bowl, combine the panko breadcrumbs, grated Parmesan cheese, garlic powder, dried parsley, salt, and black pepper. Mix thoroughly to create the breadcrumb topping.
Sprinkle the breadcrumb mixture evenly over the Dijon-coated flounder fillets, pressing gently to ensure it adheres well.
Bake in the preheated oven for 12-15 minutes or until the flounder is cooked through and flakes easily with a fork. The breadcrumb topping should be golden and crispy.
Remove the baked flounder from the oven and let it rest for 2 minutes. Serve immediately with lemon wedges or your favorite side dishes.
Nutrition Facts
Calories |
995 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.9 g | 64% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 212 mg | 71% | |
| Sodium | 4081 mg | 177% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 3.9 g | ||
| Protein | 90.8 g | 182% | |
| Vitamin D | 12.0 mcg | 60% | |
| Calcium | 333 mg | 26% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 841 mg | 18% | |
*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.
