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Baked Flounder

Course Main Course
Cuisine American, Southern
Keyword baked-flounder, baked-flounder-recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 servings
Calories 338kcal

Ingredients

  • 6 large flounder fillets (around 2 lbs) (skinless)
  • 2 Tbsp vegetable or olive oil
  • 1/2 cup finely grated Parmesan cheese (not shredded)
  • 1/2 cup panko breadcrumbs
  • 1 tsp salt
  • 1 tsp lemon pepper
  • 3 cloves garlic minced
  • 2 large eggs, beaten
  • 2 Tbsp butter melted
  • lemon wedges and chopped fresh parsley for serving

Instructions

  • Preheat oven to 425°. Brush a large baking sheet with 2 tablespoons vegetable or olive oil. Season flounder lightly with salt and pepper.
  • In a shallow bowl, place beaten eggs. In a separate bowl whisk together Parmesan, bread crumbs, garlic, salt and lemon pepper. Dip fish in egg then dredge fish in bread crumb mixture, pressing on all sides to coat. Arrange on pan without touching. Sprinkle any leftover crumbs on top. Drizzle with melted butter.
  • Bake in preheated oven until golden and fish flakes easily with a fork around 18-20 minutes.
  • Serve with lemon wedges for squeezing on top and garnished with parsley.
  • Tartar Sauce: In a medium size bowl whisk together 1 cup mayonnaise, 1/2 cup sweet pickle relish OR diced dill pickle, 2 Tbsp minced onion, 1 Tbsp lemon juice, 1 Tbsp chopped fresh dill, 1 tsp granulated sugar, 1 tsp salt, 1/2 tsp granulated garlic and 1/4-1/2 teaspoon lemon pepper or black pepper until fully combined. Refrigerate for at least 4 hours or overnight before serving. (This can be done up to one day in advance)

Notes

How to Air Fry Flounder:
  • Spray the basket or rack of an air fryer with cooking spray.
  • After breading the flounder, spray it generously on all sides with an oil mister.
  • Arrange flounder in air fryer allowing space between each piece, don't crowd the basket. (You may need to fry in batches, depending on the size of the fish)
  • Fry for 5 minutes at 400°F. Flip, and spray again with oil.
  • Continue to cook to another 5 minutes or until golden and the fish flakes easily with a fork. 
  • Serve and enjoy.

Nutrition

Serving: 1serving | Calories: 338kcal | Carbohydrates: 5g | Protein: 37g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 79mg | Sodium: 624mg | Potassium: 60mg | Fiber: 0.3g | Sugar: 0.4g | Vitamin A: 281IU | Vitamin C: 0.5mg | Calcium: 98mg | Iron: 1mg