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.

Baked Flounder with Panko and Parmesan

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
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
  • cup  panko bread crumbs
  • ⅔  cup grated Parmesan cheese
  • ½  teaspoon   salt
  • 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.
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