Flounder with Parmesan Crust

Elevate your seafood game with this Flounder with Parmesan Crust recipe—a quick, flavorful dish that pairs tender, flaky fish with a golden, cheesy topping. Perfect for weeknight dinners or elegant gatherings, this recipe combines the delicate flavor of flounder fillets with a savory crust made from Parmesan cheese, crispy panko breadcrumbs, fresh parsley, and zesty lemon. The crust is lightly drizzled with melted butter and olive oil for a perfectly crunchy texture, while a squeeze of lemon adds a refreshing burst of citrus. Ready in just 25 minutes, this baked flounder recipe is both simple and delicious, making it a must-try for seafood lovers seeking a healthy, restaurant-quality meal at home. Serve with your favorite side dishes and enjoy a meal that’s as stunning as it is satisfying!

Nutriscore Rating: 52/100

Prep Time:15 mins

Cook Time:12 mins

Total Time:27 mins

Servings: 4

Ingredients

• 4 pieces Flounder fillets
• 1 cup Parmesan cheese, grated
• 1 cup Panko breadcrumbs
• 2 tablespoons Fresh parsley, finely chopped
• 1 teaspoon Garlic powder
• 1 teaspoon Lemon zest
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 tablespoons Unsalted butter, melted
• 1 tablespoon Olive oil
• 4 pieces Lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2

In a medium mixing bowl, combine the Parmesan cheese, panko breadcrumbs, parsley, garlic powder, lemon zest, salt, and black pepper.

Step 3

Drizzle the melted butter over the breadcrumb mixture and stir until evenly combined. The mixture should resemble damp sand.

Step 4

Pat the flounder fillets dry with paper towels and place them on the prepared baking sheet.

Step 5

Spoon the Parmesan breadcrumb mixture evenly over each fillet, pressing it gently onto the fish to create a crust.

Step 6

Drizzle the olive oil lightly over the crust to help it turn golden brown during baking.

Step 7

Bake in the preheated oven for 10-12 minutes, or until the flounder is cooked through and the crust is golden and crispy. The fish should flake easily with a fork when done.

Step 8

Remove the baking sheet from the oven and let the fish rest for 2 minutes before serving.

Step 9

Serve the flounder fillets warm with lemon wedges on the side for a bright, citrusy finish.

Nutrition Facts

Serving size	649.6 grams (649.6g)

Amount per serving	% Daily Value*
Calories	1439

Total Fat 90.80g	116%
Saturated Fat 48.60g	243%
Polyunsaturated Fat 1.30g
Cholesterol 396mg	132%
Sodium 4074mg	177%
Total Carbohydrate 45.40g	17%
Dietary Fiber 3.60g	13%
Total Sugars 4.50g
Protein 115.70g	231%

Vitamin D 480IU	2400%
Calcium 1029mg	79%
Iron 4mg	24%
Potassium 954mg	20%

*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: 55.9%

Protein: 31.7%

Carbs: 12.4%