Crispy Parmesan Baked Flounder Recipe
This 20-minute baked flounder recipe is a stand-up weeknight meal that will get your family to eat more fish—even the kids. Flounder is mild in flavor, and when you cover it in a cheesy breadcrumb topping and slide it into the oven, it becomes the kind of thing your family gets excited about.
Servings: 4 servings
Ingredients
- 4 flounder fillets No flounder? You could use any white fish for this recipe.
- 2 TBSP extra virgin olive oil, divided *See notes
- 1 cup panko breadcrumbs
- 2/3 cups freshly grated Parmigiano Reggiano cheese
- 1/2 tsp sea salt, more to taste
- A few grinds of cracked black pepper
- 1 tsp dried thyme You could also use a dried Italian herb mix
- Chopped fresh parsley, for garnish
- Lemon wedges, for serving
Instructions
- Preheat the oven to 400º F with the rack positioned in the middle.
- Gently blot the fillets with a paper towel to remove excess moisture. Season both sides of the fillets with a bit of sea salt and cracked black pepper; set them aside.
- In a small mixing bowl, add 1 cup of bread crumbs, 2/3 cup of grated parmesan, 1 teaspoon of dried thyme, and 1/2 teaspoon of sea salt. Mix it well, then stir in 1 tablespoon of olive oil. Keep stirring until the bread crumbs are all coated. They will appear darker in color and have a crumbly texture.
- Sprinkle the bread crumb mixture evenly over the flounder fillets. Gently pat the bread crumbs into the fillets with your fingers so they stay in place.
- Transfer the fish to the oven and bake. Thin fillets may be done in 8-10 minutes, while thicker ones can take up to 15-20 minutes. The fish is done when its opaque, flakes easily with a fork, and reaches an internal temperature of 140°F, which can be verified with a meat thermometer.
- When the fish is done, remove it from oven and garnish each fillet with finely chopped parsley. Serve with lemon wedges for a nice refreshing spritz!
Notes
- For a nice buttery crumb, you could melt 1 TBSP of butter and stir it into the bread crumbs in place of the olive oil.
- If by the 10-minute mark your bread crumbs don’t seem to be turning a golden color, you can then switch to the broiler, on high, for just a minute or two. Just keep a close eye on them so they don’t burn.
Nutrition
Serving: 1serving | Calories: 302kcal | Carbohydrates: 10g | Protein: 32g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g
