Baked Flounder With Panko And Parmesan Recipes

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BAKED FLOUNDER WITH PANKO AND PARMESAN



Baked Flounder with Panko and Parmesan image

Here's a simple but tasty flounder recipe. Serve with vegetables, a tossed salad, or rice.

Provided by N8TE

Categories     Seafood     Fish

Time 25m

Yield 4

Number Of Ingredients 7

4 (4 ounce) flounder fillets
¼ cup butter, melted
⅔ cup grated Parmesan cheese
1 cup panko bread crumbs
½ teaspoon salt
ground black pepper to taste
1 pinch dried thyme

Steps:

  • Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
  • Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
  • Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.

Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g

BAKED FLOUNDER



Baked Flounder image

My easy and light baked flounder is a fantastic combination of tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It's a delicious dinner that you can have in the oven, baked to perfection, and served in 20 minutes!

Provided by Angela

Categories     Dinner Recipes     Main Dish     Seafood

Time 20m

Number Of Ingredients 6

2 lbs founder fillets ((thawed if from frozen))
1/2 cup Panko breadcrumbs
1/2 cup Parmesan cheese ((grated))
1 1/2 Tbsp olive oil ((extra virgin))
each, salt & pepper ((optional, to taste))
lemon wedges ((optional - zest half your lemon if desired))

Steps:

  • Preheat your oven to 425°F (218°C) and pat the flounder fillets with paper towels to thoroughly dry all surfaces.
  • Place flounder fillets on a baking sheet covered with parchment paper and season with salt and pepper.
  • In a small mixing bowl combine the Panko, Parmesan cheese, and olive oil until the breadcrumbs are slightly moistened. Sprinkle the Panko mixture over the fillets.
  • Bake at 425°F (218°C) for 15 minutes or until the flounder reaches desired doneness.
  • Remove from oven and serve immediately with lemon wedges.

Nutrition Facts : Calories 343 kcal, Carbohydrate 6 g, Protein 51 g, Fat 13 g, SaturatedFat 4 g, Cholesterol 122 mg, Sodium 373 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 8 g, ServingSize 1 serving

BAKED FLOUNDER FILLETS IN LEMON-SOY VINAIGRETTE



Baked Flounder Fillets in Lemon-Soy Vinaigrette image

An easy Baked Flounder Fillets recipe that can be prepared in 45 minutes or less.

Categories     Citrus     Fish     Bake     Low Carb     Kid-Friendly     Quick & Easy     Low Cal     Summer     Healthy     Gourmet     Small Plates

Yield Serves 2

Number Of Ingredients 7

two 6-ounce flounder fillets
1 garlic clove
2 tablespoons fresh lemon juice
2 teaspoons soy sauce
1/2 teaspoon sugar
1/2 teaspoon salt
2 tablespoons olive oil

Steps:

  • Preheat oven to 450°F.
  • Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, sugar, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.
  • Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.

CRUNCHY BAKED FLOUNDER



Crunchy Baked Flounder image

Coat flounder fillets in a mixture of panko breadcrumbs and Parmesan cheese for a quick and easy fish dinner. If flounder is not available, you can use any other mild white fish fillets.

Provided by ElizabethKnicely

Categories     Weeknight

Time 20m

Yield 4 flounder fish fillets, 4 serving(s)

Number Of Ingredients 6

1/2 cup panko breadcrumbs
1/2 cup grated parmesan cheese
3 tablespoons unsalted butter, melted
4 flounder fillets or 1 1/2 lbs flounder fillets
salt, to taste
pepper, to taste

Steps:

  • Preheat oven to 425°F Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and str mixture well.
  • Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish. Bake until fish is cooked through and crumbs are golden, about 15 minutes. Serve immediately.

PARMESAN-HERB BAKED FLOUNDER



Parmesan-Herb Baked Flounder image

From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.

Provided by ratherbeswimmin

Categories     < 30 Mins

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

4 (6 ounce) flounder fillets (each fillet should weigh 6-oz.)
1/3 cup grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

  • Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
  • In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
  • Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
  • Lightly coat fish with cooking spray.
  • Bake in a 400° oven for 10 minutes or until fish flakes easily.

Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4

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Top Asked Questions

How to cook flounder in a pan?
Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and stir mixture well. Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish.
How long do you cook flounder fillets in the oven?
Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes. Healthy baked flounder seasoned with the flavors of the Mediterranean.
Do panko breadcrumbs stick to flounder?
While the Panko breadcrumbs should stick to the flounder well (especially if you’ve patted the fish dry). If you find the breadcrumbs do not stick as they should—try brushing on a thin coating of mayo before applying the Panko mixture to the fish.
How to cook fish fillets in panko?
Rinse fillets and pat dry with paper towels. Place panko in a small shallow bowl and sesson with salt, paprika, and thyme leave and then stir to mix. Dredge fish on both sides in the seasoned panko. Melt 2 tablespoons each butter and oil in a large heavy skillet, over medium high heat and when hot put in 2 or 3 fillets at a time, one layer deep.

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