Zesty Baked Flounder
A flavorful baked flounder dish with a zesty mayonnaise and Parmesan cheese topping, perfect for seafood lovers seeking a quick, flaky, and light meal.
Ingredients
Instructions
- Rub mayonnaise on both sides of the flounder.
- Place the flounder on a broiler pan that has been sprayed with Pam.
- Sprinkle Parmesan cheese on each side of the flounder.
- Bake at 350° to 400° until the fish is tender, flaky, and light brown.
Tips & Substitutions
For a creamier texture, consider mixing the mayonnaise with a bit of lemon juice or Dijon mustard. If you want to add some heat, a sprinkle of paprika or cayenne pepper can enhance the flavor profile. You can substitute the flounder with other mild white fish, such as tilapia or cod, if preferred. This dish pairs well with a fresh green salad or roasted vegetables.
Serving Suggestions
Serve the zesty baked flounder with a squeeze of fresh lemon juice on top for added brightness. It goes well with sides like steamed asparagus or a light quinoa salad. For a complete meal, consider pairing it with a glass of white wine or a chilled cucumber salad. This dish can also be the star of a seafood recipes night.
Storage & Reheating
Store any leftover baked flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery. Enjoy it cold in a salad for a refreshing option.
Nutrition & Diet Analysis (per serving)
Each serving of Zesty Baked Flounder contains roughly 65 calories, with 6g protein, 6g carbohydrates, and 2g fat. It is a good source of protein (12% 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 fresh flounder instead of frozen?
Yes, you can use fresh flounder in this recipe. Just adjust the cooking time slightly as fresh fish may cook faster than frozen. Make sure to check for doneness by ensuring the fish is opaque and flakes easily with a fork.
What can I substitute for Parmesan cheese?
If you don't have Parmesan cheese, you can use Pecorino Romano or even a dairy-free alternative like nutritional yeast for a similar flavor profile. Just keep in mind that the texture and taste may vary slightly.
How do I know when the flounder is done cooking?
The flounder is done when it turns opaque and flakes easily with a fork. To ensure it is perfectly cooked, the internal temperature should reach 145°F. Keep an eye on it as overcooking can lead to dryness.
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).