Baked Flounder with Panko and Parmesan Recipe

Looking for a delicious and nutritious seafood dish? Try our Baked Flounder with Panko and Parmesan recipe! This delightful dish features flounder fillets coated in a crispy panko and Parmesan crust, baked to perfection. With its blend of savory flavors and crispy texture, this recipe is sure to satisfy your taste buds. It’s also a healthy option, as Flounder is low in calories and a great source of lean protein. Prepare this easy-to-follow recipe today and enjoy a flavorful seafood experience!

Recipe For Baked Flounder with Panko and Parmesan

Preparation Time: 25 minutes

Cooking Time: 15 minutes

Total Time: 40 minutes

Servings: 4

Ingredients:

  • 4 flounder fillets
  • 1 cup panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup melted butter
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt and black pepper to taste
  • Lemon wedges, for serving

Instructions:

  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a shallow dish, combine the panko breadcrumbs, grated Parmesan cheese, chopped parsley, garlic powder, paprika, salt, and black pepper.
  3. Dip each flounder fillet into the melted butter, ensuring both sides are coated.
  4. Press the butter-coated fillets into the panko mixture, pressing gently to adhere the breadcrumbs and Parmesan cheese.
  5. Place the coated fillets onto the prepared baking sheet and repeat the process for all fillets.
  6. Bake in the preheated oven for about 12-15 minutes or until the fish is cooked through and the crust is golden brown and crispy.
  7. Serve the Baked Flounder with Panko and Parmesan hot, accompanied by lemon wedges for a tangy touch.

Nutrition Facts (per serving):

  • Calories: 250
  • Total Fat: 12g
  • Saturated Fat: 6g
  • Cholesterol: 80mg
  • Sodium: 400mg
  • Total Carbohydrate: 9g
  • Dietary Fiber: 1g
  • Sugars: 1g
  • Protein: 25g