Oven Baked Breaded Flounder

Oven Baked Breaded Flounder

The crispy, breaded outer layer of this flounder makes for an excellent contrast to its tender, flaky consistency. There might be some mouths watering when you smell the savory aroma coming from your oven as this flavorful flounder is baking. Okay, enough with the colorful descriptions. Read on to learn how to make this Oven Baked Breaded Flounder recipe!


AN EASY ONE-PAN MEAL

I like to bake this flounder on a bed of asparagus and surrounded by baby potatoes for a full meal in one pan. It’s always great having minimal dishes and dinner on the table in less than 25 minutes. For seafood lovers, this is the perfect recipe to have in your arsenal for those nights you need something quick and easy.

Oven Baked Breaded Flounder

Oven Baked Breaded Flounder

Preparing this flounder is a breeze, requiring only a few dashes of spices, some olive oil, lemon, bread crumbs and parmesan cheese. You’ll get a flavor that seeps deep into the flounder with the bread crumbs and parmesan creating a nice crispy layer on the outside. Now that your mouths are nice and watery, it’s time to make this Oven Baked Breaded Flounder for yourself. Full ingredients and directions ahead!


CHECK OUT THESE SAVORY SEAFOOD RECIPES NEXT!

  1. Shrimp Scampi Pasta (Without Wine!)
  2. Roasted Salmon & Broccoli with Lemon Garlic Butter
  3. Low-Carb Tuna Patties

Oven Baked Breaded Flounder

Course: Main Course, SeafoodDifficulty: Easy
Servings

5

servings
Prep time

5

minutes
Cooking time

23

minutes
Calories

423

kcal

This Oven Baked Flounder has a crispy, breaded layer on the outside and a tender, flaky consistency on the inside. An easy one-pan meal for seafood lovers!

Ingredients

  • 16 oz skinless, boneless flounder (about 5 filets)

  • 24 oz small golden potatoes

  • 16 oz asparagus spears

  • ¼ cup olive oil, divided

  • 2 tsp garlic salt, divided

  • 1 tsp black pepper

  • ½ cup bread crumbs

  • ½ cup grated parmesan

  • 1 lemon, squeezed for juice

Directions

  • Preheat oven to 425 degrees
  • Add the potatoes & asparagus to a large sheet pan. Drizzle with HALF the olive oil and toss to coat
  • Sprinkle with 1 tsp garlic salt and 1 tsp black pepper
  • Drizzle the flounder filets with the rest of the olive oil, coating both sides
  • In a wide bowl, mix the bread crumbs, parmesan, and 1 tsp garlic salt
  • Dip each filet into the bread crumb mixture, coating both sides generously
  • Add the breaded filets to the sheet pan with the vegetables (it’s okay if they overlap with the vegetables)
  • Squeeze the lemon juice all over the filets
  • Place in oven and bake for 20 minutes. Then, broil for 2-3 minutes to crisp/brown the tops of the filets
  • Serve and enjoy!

Notes

Nutrition Facts

5 servings per container


Calories423

  • Amount Per Serving% Daily Value *
  • Total Fat 17.1g 27%
    • Saturated Fat 5.2g 26%
  • Cholesterol 78mg 26%
  • Sodium 1323mg 56%
  • Amount Per Serving% Daily Value *
  • Potassium 1088mg 32%
  • Total Carbohydrate 34.6g 12%
    • Dietary Fiber 5.8g 24%
    • Sugars 5.1g
  • Protein 34.9g 70%
  • Calcium 21%
  • Iron 20%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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