Flounder Fillets with Panko Bread Crumbs
Crispy, golden, and delightfully light, these Flounder Fillets with Panko Bread Crumbs are a seafood lover’s dream, delivering gourmet flavor with minimal effort. Featuring tender flounder fillets coated in a perfectly seasoned blend of panko bread crumbs, lemon zest, garlic powder, and a hint of paprika, this recipe creates a crunchy exterior while keeping the fish moist and flaky inside. Baked to perfection in just 10 minutes, it’s a healthier alternative to frying without sacrificing flavor. Ideal for busy weeknights or elegant dinners, serve these fillets with a squeeze of fresh lemon for a burst of brightness. Ready in under 30 minutes, this easy oven-baked dish is perfect for anyone seeking a quick, delicious way to enjoy seafood. Keywords: flounder fillet recipe, baked flounder, panko-crusted fish, easy seafood dinner.
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 1 cup panko bread crumbs
- 0.5 cup all-purpose flour
- 2 large eggs
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 0.5 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons olive oil
- 4 optional lemon wedges
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
Set up a breading station with three shallow dishes: one with the flour, one with beaten eggs, and one with panko bread crumbs mixed with the lemon zest, garlic powder, paprika, salt, and black pepper.
Pat the flounder fillets dry with paper towels. Lightly season them with a pinch of salt and pepper on both sides.
Dredge each flounder fillet in the flour, ensuring it is fully coated. Shake off any excess flour.
Dip the floured fillets into the beaten eggs, allowing any excess to drip off.
Press the fillets into the seasoned panko bread crumbs, ensuring an even coating on all sides.
Place the breaded fillets on the prepared baking sheet. Drizzle the tops with olive oil to help with browning.
Bake the fillets in the preheated oven for 10-12 minutes or until the breading is golden brown and crispy, and the fish flakes easily with a fork.
Remove from the oven and serve immediately with optional lemon wedges for squeezing over the top.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 143 mg | 48% | |
| Sodium | 802 mg | 35% | |
| Total Carbohydrate | 38.2 g | 14% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 2.5 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 59 mg | 5% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 528 mg | 11% | |
*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.
