Crunchy Low Fat Oven Fried Flounder

Satisfy your seafood cravings guilt-free with this Crunchy Low Fat Oven Fried Flounder! This heart-healthy recipe combines tender, flaky flounder fillets with a golden, crispy coating made from a flavorful blend of panko, whole wheat breadcrumbs, Parmesan cheese, and spices like paprika and garlic powder. Perfectly baked in the oven—no deep frying needed—this dish delivers all the crunch you love with minimal oil, thanks to a light spray of cooking mist. Ready in just 35 minutes, it’s an easy weeknight dinner that’s both nutritious and delicious. Serve with a squeeze of fresh lemon for a zesty finishing touch that pairs beautifully with the flaky fish. It’s a wholesome, low-fat meal the whole family will adore!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Flounder fillets
• 1 cup Panko breadcrumbs
• 0.5 cup Whole wheat breadcrumbs
• 2 tablespoons Parmesan cheese (grated)
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 large Egg whites
• 1 teaspoon Dijon mustard
• 1 as needed Cooking spray
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil. Lightly coat the surface with cooking spray to prevent sticking.

Step 2

In a shallow dish, combine the panko breadcrumbs, whole wheat breadcrumbs, Parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper. Stir well to incorporate all the seasonings.

Step 3

In another shallow dish, whisk together the egg whites and Dijon mustard until the mixture is frothy and uniform.

Step 4

Pat the flounder fillets dry with paper towels to remove excess moisture. This helps the coating adhere better.

Step 5

Dip each fillet into the egg white mixture, ensuring it is coated completely. Allow any excess to drip off.

Step 6

Press the fillet into the breadcrumb mixture, ensuring it is evenly coated on both sides. Gently shake off any excess crumbs.

Step 7

Place the coated flounder fillets onto the prepared baking sheet, leaving space between each piece for even cooking.

Step 8

Lightly spray the tops of the fillets with cooking spray. This helps to achieve a golden, crispy texture in the oven.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the fillets are golden brown and the fish flakes easily with a fork. No need to flip the fillets while baking.

Step 10

Remove from the oven and let the fillets rest for a minute before serving.

Step 11

Serve hot with lemon wedges on the side for a bright, zesty finish.

Nutrition Facts

Serving size	(662.6g)

Amount per serving	% Daily Value*
Calories	912.9

Total Fat 14.2g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 0g
Cholesterol 200mg	0%
Sodium 3487.3mg	0%
Total Carbohydrate 93.0g	0%
Dietary Fiber 11.8g	0%
Total Sugars 9.3g
Protein 102.9g	0%

Vitamin D 480IU	0%
Calcium 304.3mg	0%
Iron 7.4mg	0%
Potassium 1345.8mg	0%

*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.

Source of Calories

Fat: 14.0%

Protein: 45.2%

Carbs: 40.8%