Flounder is one of my favorite white fish because of its ease of cooking and its ability to take on the flavor of whatever it’s prepared with—in this case, Parmesan and thyme. This recipe also uses breadcrumbs to create a crispy crunch that’s sure to leave you satisfied.

OVEN-ROASTED FLOUNDER

Makes: 2 servings

Serving size: 5oz (140g) fillet

Prep time: 10 minutes

Cook time: 20 minutes

 

INGREDIENTS

2 flounder fillets, about 5oz (140g) each

14 cup unsalted butter, melted, divided

1 cup panko breadcrumbs

23 cup grated Parmesan cheese

12 tsp salt

12 tsp ground black pepper

12 tsp dried thyme

DIRECTIONS

1 Preheat the oven to 400°F (204°C). Spray a shallow baking dish with nonstick cooking spray.

2 Arrange the fillets in the dish and brush with 12 tablespoon of butter.

3 In a bowl, combine the breadcrumbs, cheese, salt, pepper, thyme, and the remaining 3 12 tablespoons of butter. Sprinkle the mixture over the fish and bake until it flakes easily with a fork, about 15 to 20 minutes.

4 Remove the fish from the oven and serve immediately.

CHANGE IT UP

Pair this fish dish with Spicy Zoodles and Garlic & Rosemary Roasted Potatoes.

NUTRITION FACTS

per serving

CALORIES
330
TOTAL CARBS
17g
TOTAL FAT
20g
PROTEIN
30g
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