Crispy Mediterranean Baked Flounder Recipe (20 Minutes, 7 Ingredients) High Protein Recipes Mediterranean Diet Recipes Seafood Dinner Low Sugar Recipes

Salmon is usually my go to fish. However, I was in the store and the flounder was on sale. I am frankly sick of salmon, so I decided to go for it. So glad I did! This crispy baked flounder recipe is crazy good, and my family gets the health benefits of fish.

For this Mediterranean recipe, a mixture of grated Parmesan cheese, breadcrumbs, lemon zest, basil and garlic is sprinkled on top of the fish fillets before they're baked in the oven. The flounder is flaky, moist and not “fishy” tasting at all. Zesting lemon rind and garlic into the breadcrumbs made this dish crazy flavorful.

Serve this easy high-protein, 20-minute baked  fish recipe for a fresh vegetable and salad for a complete dinner. And don't forget the extra lemon wedges on the side! Be sure to read about the health benefits of protein.

Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2

Ingredients

• 2 flounder filets, about 1 pound total
• 1/4 cup grated Parmesan cheese
• 1/2 cup coarse breadcrumbs or Italian-style breadcrumbs
• 1 tablespoon fresh chopped basil
• 1 lemon, zested (reserve the lemon)
• 1 garlic clove, grated
• 2 tablespoons olive oil

Here's how to make it: 

1. Preheat the oven to 425 degrees F and prepare a rimmed baking sheet with parchment paper.
2. In a large baking dish, season the fish fillets with salt and pepper.
3. In a bowl, mix the Parmesan with the breadcrumbs, lemon zest, basil and garlic. Add 1 tablespoon of olive oil to the breadcrumbs and mix to incorporate. (Fresh is best when it comes to lemon juice, but you could use bottled lemon juice in a pinch.)
4. Drizzle olive oil over the fish filets. Dredge the filets on both sides or simply sprinkle the breadcrumbs over the top of the fish and press down gently on both sides.
5. Bake for 15 minutes or until the fish is cooked and the topping is golden. Let stand for 5 minutes before serving. Squeeze some lemon juice over the top, if desired. This recipe can easily be doubled.

Recipe and photo courtesy of DishItGirl.com.

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