Baked Flounder with Panko and Parmesan

Baked Flounder with Panko and Parmesan is a delicious and healthy meal option that offers a range of benefits, including:

1. High Protein: Flounder is an excellent source of protein, which helps build and repair tissues in the body.
2. Low Fat: Flounder is low in fat, making it a great option for those looking to manage their weight or reduce their saturated fat intake.
3. Omega-3 Fatty Acids: Flounder is a good source of omega-3 fatty acids, which have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
4. Vitamins and Minerals: Flounder is also a good source of several essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus.
5. Nutritious Crust: The panko and parmesan crust adds texture and flavor to the dish while also providing additional nutrients. Panko breadcrumbs are made from white bread, which is a good source of carbohydrates, while parmesan cheese provides calcium and protein.

Overall, Baked Flounder with Panko and Parmesan is a nutritious and delicious meal that can provide a range of health benefits.

What you Want, Find Here ↓

• 1 Baked Flounder with Panko and Parmesan
  • 1.1 Equipment
  • 1.2 Ingredients  
  • 1.3 Instructions 

Baked Flounder with Panko and Parmesan

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Breakfast, Main Course

Cuisine American

Servings 4 people

Calories 331 kcal

Equipment

• baking dish Choose a baking dish that is large enough to hold the flounder fillets in a single layer without overcrowding.
• Mixing bowls You will need two mixing bowls—one for the egg wash and one for the panko-Parmesan mixture.
• Whisk Use a whisk to beat the eggs together for the egg wash.
• Measuring cups and spoons Measure out the ingredients for the panko-Parmesan mixture using measuring cups and spoons.
• Cutting board Use a cutting board to prepare the flounder fillets.
• Chef's knife Use a sharp chef's knife to trim the flounder fillets and cut them into serving-sized pieces if necessary.
• Aluminum foil Cover the baking dish with aluminum foil to prevent the fish from drying out while it bakes.
• Cooking spray Spray the baking dish with cooking spray before adding the flounder fillets to prevent sticking.

Ingredients

  

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

Instructions

 

• Step 1

  Preheat the stove to 400 degrees F (200 degrees C). Softly oil an enormous, shallow baking dish.
• Step 2

  Lay fumble filets in the pre-arranged baking dish and brush with 1 tablespoon spread.
• Step 3

  Consolidate staying 3 tablespoons spread with bread scraps, Parmesan cheddar, salt, thyme, and pepper in a bowl; sprinkle over flop and search delicately.
• Step 4

  Bake in the preheated oven until fish flakes easily with a fork, 15 to 20 minutes.
• Step 5

  Carefully transfer fillets to a plate with a thin spatula.