Best 2 Parmesan Herb Baked Flounder Recipes

Parmesan herb baked flounder is a flavorful and elegant dish that is perfect for a special occasion or a weeknight dinner. This recipe combines the delicate flavor of flounder with the bold taste of Parmesan cheese and herbs, resulting in a crispy and golden-brown crust that will tantalize your taste buds. Whether you are a seasoned chef or a beginner in the kitchen, this recipe will guide you through the steps of creating a delicious and impressive dish that will leave your guests asking for seconds.

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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

Ingredients

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

PARMESAN HERB BAKED FLOUNDER

PARMESAN HERB BAKED FLOUNDER image

Categories Fish Bake

Yield 4 people

Number Of Ingredients 10

Ingredients

4 (6-ounce) flounder fillets
Cooking spray
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 cup mayonnaise (can use low fat)
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 black pepper

Steps:

Preheat oven to 400°. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.

Tips:

Choose the right flounder. Look for flounder fillets that are firm and white, with no brown spots or discoloration.
Prepare the flounder properly. Rinse the fillets under cold water and pat them dry with paper towels. Season the fillets with salt and pepper, or your favorite fish seasoning.
Make sure your oven is hot enough. The oven should be preheated to 400 degrees Fahrenheit before you bake the flounder.
Don't overcrowd the baking dish. Place the flounder fillets in a single layer in the baking dish. If the fillets are too crowded, they will not cook evenly.
Bake the flounder for the correct amount of time. The cooking time will vary depending on the thickness of the fillets. For 1-inch thick fillets, bake for 10-12 minutes. For 2-inch thick fillets, bake for 12-15 minutes.
Serve the flounder immediately. Flounder is best served hot, with your favorite sides.

Conclusion:

Parmesan herb baked flounder is a delicious and easy-to-make dish that is perfect for a weeknight meal. The combination of Parmesan cheese, herbs, and lemon gives the flounder a flavorful and crispy crust. Serve the flounder with your favorite sides, such as roasted vegetables, mashed potatoes, or rice.

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