Flounder Bake
Elevate your weeknight dinner routine with this irresistibly crispy and flavorful Flounder Bake! Tender flounder fillets are seasoned to perfection and topped with a buttery breadcrumb mixture enriched with Parmesan, garlic, and fresh parsley, creating a golden, crunchy crust that contrasts beautifully with the delicate fish. A hint of lemon zest and juice brightens every bite, adding a burst of freshness that makes this dish irresistible. Ready in just 35 minutes, this easy baked flounder recipe is perfect for busy families or entertaining guests, offering a healthy, oven-baked alternative to fried fish without sacrificing flavor. Serve it alongside roasted vegetables or a crisp green salad for a restaurant-quality meal at home!
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 4 tablespoons unsalted butter
- 1 cup breadcrumbs
- 0.25 cup parmesan cheese, grated
- 2 cloves garlic, minced
- 1 whole lemon
- 2 tablespoons parsley, chopped
- 1 as needed olive oil spray
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil spray.
Pat the flounder fillets dry with paper towels, then season both sides with salt and black pepper. Place them in a single layer in the prepared baking dish.
Melt the unsalted butter in a small pan or microwave-safe dish. Set aside to cool slightly.
In a medium bowl, mix together the breadcrumbs, grated parmesan cheese, minced garlic, chopped parsley, and melted butter until evenly combined.
Zest the lemon over the breadcrumb mixture. Then, slice the lemon in half and reserve the juice for later.
Spoon the breadcrumb mixture evenly over the flounder fillets, pressing down lightly to adhere.
Drizzle a small amount of the reserved lemon juice over the breaded fillets for an extra citrus punch.
Bake the flounder in the preheated oven for 18–20 minutes, or until the fish flakes easily with a fork and the breadcrumb topping is golden brown.
Remove from the oven and garnish with additional parsley, if desired. Serve immediately with your choice of sides, such as roasted vegetables or a green salad.
Nutrition Facts
Calories |
349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 86 mg | 29% | |
| Sodium | 620 mg | 27% | |
| Total Carbohydrate | 23.5 g | 9% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 2.8 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 110 mg | 8% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 462 mg | 10% | |
*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.
