Parmesan Flounder Fillets
Delicate flounder fillets coated with a flavorful Parmesan-yogurt mixture make a quick, healthy, and delicious seafood dish perfect for weeknights or special occasions.
Ingredients
Instructions
- Arrange the flounder fillets in a 13 x 9 x 2-inch baking pan coated with vegetable cooking spray.
- Combine the remaining ingredients: yogurt, Parmesan cheese, chopped parsley, minced onion, lemon juice, and garlic salt.
- Spread the mixture evenly over the fillets.
- Bake at 375°F for 12 to 15 minutes until the fish is cooked through and lightly browned.
Tips & Substitutions
For added flavor, consider using Greek yogurt instead of plain low-fat yogurt for a creamier texture. If you don't have flounder, any mild white fish like tilapia or cod can work well. Remember to adjust the baking time based on the thickness of the fillets. For a crunchy topping, sprinkle some breadcrumbs mixed with the Parmesan before baking.
Serving Suggestions
Serve the Parmesan flounder fillets with a side of steamed vegetables or a fresh salad for a light meal. They pair beautifully with Zesty Crackers or a creamy dip like Crab Bisque Ii for an appetizer. For a more substantial dish, consider serving over a bed of rice or quinoa.
Storage & Reheating
Leftover Parmesan flounder fillets should be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a preheated oven at 350°F for about 10 minutes until warmed through, ensuring they maintain their moist texture.
Nutrition & Diet Analysis (per serving)
Each serving of Parmesan Flounder Fillets contains roughly 138 calories, with 8g protein, 20g carbohydrates, and 3g fat. It is a good source of protein (17% of the Daily Value), iron (17% of the Daily Value), and calcium (11% 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 fillets for this recipe?
Yes, you can use frozen flounder fillets. Just ensure they are completely thawed before arranging them in the baking pan. This will help the fish cook evenly and absorb the flavors of the yogurt mixture.
How can I make this recipe gluten-free?
To make this recipe gluten-free, simply ensure that any breadcrumbs you might add for crunch are gluten-free. The other ingredients are naturally gluten-free, so you can enjoy this dish without worry.
What can I substitute for the Parmesan cheese?
If you don't have Parmesan cheese, you can substitute with Pecorino Romano for a sharper flavor or nutritional yeast for a dairy-free option. Both will provide a similar umami taste that complements the 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).