Microwave Flounder
Crispy microwave-baked flounder with a flavorful cornflake crust, garnished with fresh vegetables, perfect for a quick, light, and tasty seafood meal.
Ingredients
Instructions
- Prepare sauce of choice (cocktail or cucumber).
- On wax paper, combine corn flakes, chopped parsley, lemon peel, and paprika.
- Dip flounder fillets in beaten egg, then coat with crumb mixture.
- Place fillets on a rack set in a shallow baking dish.
- Cook on High in microwave for 5 to 6 minutes, until edges of fish flake.
- Arrange cooked fillets on lettuce leaves.
- Serve with sauce of choice.
- Garnish with radishes and cucumber slices.
Tips & Substitutions
For a crunchier texture, consider using panko breadcrumbs instead of corn flakes. You can also add spices like cayenne or garlic powder to the crumb mixture for extra flavor. If you prefer a lighter option, you can use egg whites instead of whole eggs for coating the flounder. This dish is versatile and can be served with sauces like King Mackerel Sauce for a unique twist.
Serving Suggestions
This microwave flounder pairs beautifully with a fresh salad or steamed vegetables for a light meal. Consider serving it alongside a side of rice or quinoa for added texture. For a festive touch, garnish with radishes and cucumber slices, and serve with a zesty cocktail sauce or the refreshing flavors of a cucumber sauce.
Storage & Reheating
Store any leftover flounder in an airtight container in the refrigerator for up to two days. To reheat, place the fillets on a microwave-safe plate and cover them with a damp paper towel to prevent drying out. Heat on medium power in 30-second intervals until warmed through, ensuring not to overcook.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Flounder contains roughly 451 calories, with 7g protein, 103g carbohydrates, and 1g fat. It is an excellent source of iron (128% of the Daily Value), vitamin A (127% of the Daily Value), and vitamin C (95% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 657mg per serving (29% 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 a different type of fish for this recipe?
Yes, you can substitute flounder with other mild white fish like tilapia or sole. Just adjust the cooking time based on the thickness of the fillets, ensuring they are fully cooked and flake easily.
Is it possible to bake the flounder instead of microwaving it?
Absolutely! Preheat your oven to 400°F (200°C) and bake the coated flounder for about 10-12 minutes or until the fish flakes easily with a fork. Baking gives a different texture and flavor that many enjoy.
What are some good sauce options to serve with the flounder?
For a classic pairing, cocktail sauce is a great choice. You can also try a light tartar sauce or the refreshing cucumber sauce mentioned in the recipe. Both options complement the flounder nicely and enhance the overall dish.
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).