Flounder Parmesan
A crispy baked flounder dish topped with Parmesan and bread crumbs, offering a savory, cheesy flavor perfect for a light, elegant meal suitable for seafood lovers.
Ingredients
Instructions
- Place the flounder fillet on a pan.
- Sprinkle with bread crumbs, Parmesan cheese, and chopped garlic, salt, and pepper to taste.
- Wet this mixture with olive oil and lemon juice.
- Bake for 20 minutes at 350°F.
- Boil for 3 to 5 minutes until browned.
Tips & Substitutions
For a crunchier topping, consider using panko bread crumbs instead of Italian bread crumbs. If you want to add a bit more flavor, try incorporating lemon zest or fresh herbs like parsley into the mixture. To make it healthier, you can substitute olive oil with a cooking spray or use less cheese. This dish is also great topped with a dollop of marinara sauce for added flavor.
Serving Suggestions
Serve the Flounder Parmesan with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with Mediterranean recipes like Shrimp In Garlic Sauce or Seafarer Scallops With Pasta. A glass of white wine, such as Sauvignon Blanc, complements the dish perfectly for a delightful dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in a preheated oven at 350°F for about 10 minutes, or until heated through. You can also microwave it for a quicker option, but be cautious to avoid overcooking.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Parmesan contains roughly 480 calories, with 18g protein, 72g carbohydrates, and 13g fat. It is an excellent source of protein (35% of the Daily Value) and iron (27% of the Daily Value), and a good source of calcium and dietary fiber. Note that it is relatively high in sodium, at 1344mg per serving (58% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder for this recipe?
Yes, you can use frozen flounder, but be sure to thaw it completely before cooking. Thaw it overnight in the refrigerator or place it in a sealed bag and submerge it in cold water for quicker defrosting. Make sure to pat it dry before seasoning.
What can I substitute for Parmesan cheese?
If you don't have Parmesan cheese on hand, you can substitute it with Grana Padano or Pecorino Romano for a similar flavor. Nutritional yeast is a great dairy-free option that provides a cheesy taste for those looking for a vegan alternative.
How do I know when the flounder is fully cooked?
The flounder is fully cooked when it flakes easily with a fork and has an internal temperature of 145°F. Keep an eye on it during the baking process to avoid overcooking, which can make the fish tough.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).