BAKED FLOUNDER WITH PANKO AND PARMESAN
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
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
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
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
CRISPY BAKED FLOUNDER OR SOLE
I finally found a recipe that is low and in fat for fish. I found it in my Mom's Old Cookbook that she left me, we ate alot of fish growing up back in Naples,Fla cause my Dad and brothers and us girls would always go fishing on the wknds and sometimes it was on the side canals of this one road that we use to go down all the time...
Provided by Gloria Gasperson'Giddings
Categories Fish
Time 30m
Number Of Ingredients 4
Steps:
- 1. Season Fillets with pepper, dip in oil and coat with flake crumbs. Arrange in a single layer in a lightly oiled or shallow baking dish.Bake 10 mins.at 500degrees without turning or basting. Server with green beans and boiled new potatoes, cut in quarters.
- 2. Makes 4 servings (145 calories per serving, 7.5 grams of fat, 85mg sodium, 50mg cholesterol). This recipe is a tasty, light alternative to deep-fat frying.
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