Baked Flounder in 20 minutes
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 423.2
- Total Fat: 18.9 g
- Cholesterol: 160.1 mg
- Sodium: 730.4 mg
- Total Carbs: 12.7 g
- Dietary Fiber: 0.6 g
- Protein: 48.8 g
View full nutritional breakdown of Baked Flounder in 20 minutes calories by ingredient
Introduction
Baked Flounder Baked FlounderNumber of Servings: 2
Ingredients
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2 - 6 oz flounder fillets (any other white fish will do)
1/4 cup melted butter
1 cup panko crumbs
2/3 cups freshly grated Parmigiano Reggiano cheese
1/2 tsp kosher salt
Cracked black pepper, to taste
1 tsp dried thyme
Chopped fresh parsley, for garnish (optional)
Directions
Instructions
Preheat the oven to 400° F.
Place the flounder fillets on a lightly oiled baking dish. Brush the tops of the fillets with 1 TBSP of melted butter.
In a small bowl, combine the panko bread crumbs, grated cheese, kosher salt, ground black pepper, and thyme. Add the rest of the melted butter to the crumb mixture and mix it until the crumb mixture becomes buttery, crumbly, and golden in color.
Sprinkle the crumb mixture over the fillets and lightly press the crumb mixture down into the fillets.
Bake the fish for 12-15 minutes, or until the fish is opaque, flakes easily with a fork, and reaches an internal temperature of 145° F.
This recipe goes great with a veg side, pasta, potatoes—pretty much anything!
Serving Size: 2
Number of Servings: 2
Recipe submitted by SparkPeople user MEZMIE2020.
Preheat the oven to 400° F.
Place the flounder fillets on a lightly oiled baking dish. Brush the tops of the fillets with 1 TBSP of melted butter.
In a small bowl, combine the panko bread crumbs, grated cheese, kosher salt, ground black pepper, and thyme. Add the rest of the melted butter to the crumb mixture and mix it until the crumb mixture becomes buttery, crumbly, and golden in color.
Sprinkle the crumb mixture over the fillets and lightly press the crumb mixture down into the fillets.
Bake the fish for 12-15 minutes, or until the fish is opaque, flakes easily with a fork, and reaches an internal temperature of 145° F.
This recipe goes great with a veg side, pasta, potatoes—pretty much anything!
Serving Size: 2
Number of Servings: 2
Recipe submitted by SparkPeople user MEZMIE2020.
Member Ratings For This Recipe
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BILLTHOMSON
