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Baked Flounder Parmesan Recipe

This restaurant-quality Baked Flounder Parmesan recipe is a quick and easy weeknight meal the whole family will love! Inspired by a Food & Wine magazine recipe, I've tweaked it to perfection. Flaky flounder fillets are topped with a crunchy, flavorful parmesan breadcrumb mixture and baked to golden perfection. This recipe is easily adaptable – substitute your favorite white fish for a delicious variation! Get ready for a burst of Mediterranean flavors in under 40 minutes.

Prep Time 10 mins
Cook Time 35 mins
Calories 445.3 kcal
Protein 79g
Rating 4.3 (8 Reviews)
Baked Flounder Parmesan 31

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Recipe Author

Chef Forktionary, author of this recipe

Passionate home cook & Forktionary contributor.

Ingredients for Baked Flounder Parmesan

  • 4 flounder fillets (about 6 ounces each)
  • Garlic Clove
  • Parmesan Cheese
  • Plain Breadcrumbs
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon dried oregano
  • Thyme
  • 1 tablespoon chopped fresh parsley
  • Butter
  • 1 tablespoon olive oil

How to Make Baked Flounder Parmesan

  1. Preheat oven to 425°F (220°C).
  2. Lightly grease a baking dish.
  3. Place flounder fillets in a single layer in the prepared baking dish.
  4. In a medium bowl, combine 2 cloves minced garlic, 1/2 cup grated Parmesan cheese, 1/2 cup breadcrumbs, 1 tablespoon chopped fresh basil, 1 teaspoon dried oregano, and 1 tablespoon chopped fresh parsley.
  5. Mix well to combine.
  6. Stir in 2 tablespoons melted butter and 1 tablespoon olive oil until the mixture resembles coarse crumbs.
  7. Evenly sprinkle the breadcrumb mixture over the flounder fillets.
  8. Bake for 12-15 minutes, or until the fish is cooked through and the topping is golden brown.
  9. Remove from oven and let rest for 5 minutes before serving.

Chef's Tip for Extra Flavor

Small additions can make a big impact! Try a sprinkle of fresh herbs, a dash of your favorite spice blend, or a squeeze of citrus just before serving to really enhance the flavors of your dish.

Nutrition Information (Approximate per serving)

Sodium

24 g

Sugar

4g

Fat

60g

Carbs

3g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Italian Mediterranean The Americas American Healthy Summer Recipes Baking 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation North American Main Dish Seafood American Fish Dietary High Protein Low Carb High In Something Low In Something Freshwater Fish Whitefish Saltwater Fish Sole And Flounder