Flounder Bake

Elevate your weeknight dinner routine with this irresistibly crispy and flavorful Flounder Bake! Tender flounder fillets are seasoned to perfection and topped with a buttery breadcrumb mixture enriched with Parmesan, garlic, and fresh parsley, creating a golden, crunchy crust that contrasts beautifully with the delicate fish. A hint of lemon zest and juice brightens every bite, adding a burst of freshness that makes this dish irresistible. Ready in just 35 minutes, this easy baked flounder recipe is perfect for busy families or entertaining guests, offering a healthy, oven-baked alternative to fried fish without sacrificing flavor. Serve it alongside roasted vegetables or a crisp green salad for a restaurant-quality meal at home!

Nutriscore Rating: 56/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 4 tablespoons unsalted butter
• 1 cup breadcrumbs
• 0.25 cup parmesan cheese, grated
• 2 cloves garlic, minced
• 1 whole lemon
• 2 tablespoons parsley, chopped
• 1 as needed olive oil spray
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil spray.

Step 2

Pat the flounder fillets dry with paper towels, then season both sides with salt and black pepper. Place them in a single layer in the prepared baking dish.

Step 3

Melt the unsalted butter in a small pan or microwave-safe dish. Set aside to cool slightly.

Step 4

In a medium bowl, mix together the breadcrumbs, grated parmesan cheese, minced garlic, chopped parsley, and melted butter until evenly combined.

Step 5

Zest the lemon over the breadcrumb mixture. Then, slice the lemon in half and reserve the juice for later.

Step 6

Spoon the breadcrumb mixture evenly over the flounder fillets, pressing down lightly to adhere.

Step 7

Drizzle a small amount of the reserved lemon juice over the breaded fillets for an extra citrus punch.

Step 8

Bake the flounder in the preheated oven for 18–20 minutes, or until the fish flakes easily with a fork and the breadcrumb topping is golden brown.

Step 9

Remove from the oven and garnish with additional parsley, if desired. Serve immediately with your choice of sides, such as roasted vegetables or a green salad.

Nutrition Facts

Serving size	657.3 grams (657.3g)

Amount per serving	% Daily Value*
Calories	1299

Total Fat 65.00g	83%
Saturated Fat 34.40g	172%
Polyunsaturated Fat 0.10g
Cholesterol 336mg	112%
Sodium 4410mg	192%
Total Carbohydrate 91.30g	33%
Dietary Fiber 6.10g	22%
Total Sugars 9.20g
Protein 100.00g	200%

Vitamin D 480IU	2400%
Calcium 413mg	32%
Iron 7mg	41%
Potassium 1001mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.3%

Protein: 29.6%

Carbs: 27.0%