Best 2 Parmesan Herb Baked Flounder Recipes

Embark on a culinary journey with our Parmesan-Herb Baked Flounder, a tantalizing dish that brings together the delicate flavors of the sea and aromatic herbs. This recipe symphony features three variations, each offering a unique taste experience.

In the classic rendition, Parmesan cheese and a vibrant blend of herbs, including thyme, rosemary, and parsley, create a golden-brown crust that perfectly complements the tender flounder fillets.

For those seeking a zesty kick, the Lemon-Herb Baked Flounder adds a burst of citrusy brightness. Fresh lemon zest and juice dance harmoniously with the herbs, creating a refreshing and flavorful twist.

And for a touch of Mediterranean flair, the Tomato-Herb Baked Flounder invites you to savor the vibrant flavors of sun-ripened tomatoes and aromatic herbs. Juicy tomato slices, basil, and oregano infuse the flounder with a delightful savory and herbaceous symphony.

Each recipe is a culinary masterpiece, offering a distinct flavor profile that will tantalize your taste buds. Whether you prefer the classic, zesty, or Mediterranean-inspired variation, our Parmesan-Herb Baked Flounder is sure to become a favorite in your seafood repertoire. So, gather your ingredients, preheat your oven, and let's embark on this delectable journey together.

Here are our top 2 tried and tested recipes!

PARMESAN-HERB BAKED FLOUNDER

Parmesan-Herb Baked Flounder image

From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.

Provided by ratherbeswimmin

Categories < 30 Mins

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

4 (6 ounce) flounder fillets (each fillet should weigh 6-oz.)
1/3 cup grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
Lightly coat fish with cooking spray.
Bake in a 400° oven for 10 minutes or until fish flakes easily.

Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4

PARMESAN HERB BAKED FLOUNDER

PARMESAN HERB BAKED FLOUNDER image

Categories Fish Bake

Yield 4 people

Number Of Ingredients 10

Ingredients

4 (6-ounce) flounder fillets
Cooking spray
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 cup mayonnaise (can use low fat)
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper

Steps:

Preheat oven to 400°. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.

Tips:

Choose the right flounder fillets. Look for fillets that are firm and have a light, fresh smell. Avoid fillets that are slimy or have a strong fishy odor.
Prepare the flounder fillets properly. Rinse the fillets under cold water and pat them dry with paper towels. Use a sharp knife to remove any bones or skin from the fillets.
Use a variety of herbs and spices. This recipe uses a combination of Parmesan cheese, garlic, parsley, thyme, salt, and pepper. Feel free to experiment with other herbs and spices that you like.
Bake the flounder fillets until they are cooked through. The fillets should be opaque and flaky when they are done. The internal temperature of the fillets should reach 145 degrees Fahrenheit.
Serve the flounder fillets immediately. Flounder is best served hot out of the oven. You can garnish the fillets with fresh herbs or lemon wedges.

Conclusion:

Parmesan herb baked flounder is an easy and delicious way to cook flounder. This dish is perfect for a weeknight dinner or a special occasion. The Parmesan cheese, herbs, and spices give the flounder a flavorful and crispy crust. The flounder fillets are also moist and tender on the inside. This recipe is sure to please everyone at your table.

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