Easy Garlic Parmesan Baked Flounder Recipe 20 Mins Food

BAKED FLOUNDER PARMESAN

Baked Flounder Parmesan image

This recipe I found in Food and Wine magazine. I have tweaked some of the ingredients to suit my family's taste. It is a lovely quick way to serve flounder. You may also substitute any type of white fish as well. It comes out wonderful.

Provided by Expat in Holland

Categories Whitefish

Time 35m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

4 flounder fillets, approx 2 lbs
1 garlic clove, minced
3/4 cup parmesan cheese, grated fine
1/2 cup plain breadcrumbs
1/4 teaspoon basil, minced
1/4 teaspoon oregano, minced
1/4 teaspoon thyme, minced
1 teaspoon parsley, minced
4 tablespoons butter, melt
2 tablespoons olive oil

Steps:

Preheat oven at 425°F.
Lay out fish fillets, in single layer, in greased baking dish. Set aside.
In a bowl combine garlic, Parmesan, breadcrumbs, basil, oregano and parsley. Mix together well.
Add melted butter and olive oil to crumb mixture and combine well. It will become mealy.
Sprinkle crumbs all on top of each fish fillet.
Bake for 12-15 minutes, until fish is cooked and topping is golden in color.
Remove from oven and let set for 5 minutes.
Serve.

Nutrition Facts : Calories 445.3, Fat 26.3, SaturatedFat 12.1, Cholesterol 125.3, Sodium 599.8, Carbohydrate 10.8, Fiber 0.7, Sugar 1, Protein 39.9

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

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