Dijon Baked Flounder

Delight your taste buds with this flavorful Dijon Baked Flounder, a quick and healthy seafood dish that's perfect for weeknight dinners or special occasions. Featuring tender flounder fillets brushed with a tangy blend of Dijon mustard, olive oil, and lemon juice, this recipe is elevated by a golden, crispy topping of panko breadcrumbs, Parmesan cheese, garlic, and dried parsley. Ready in just 25 minutes, this baked flounder recipe offers a light yet satisfying meal that's packed with texture and vibrant flavor. Serve it with steamed vegetables or a fresh salad for a wholesome and delicious seafood dinner that’s as easy as it is impressive.

Nutriscore Rating: 61/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 3 tablespoons Dijon mustard
• 2 tablespoons olive oil
• 2 teaspoons lemon juice
• 1 cup panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 0.5 teaspoons garlic powder
• 1 teaspoon dried parsley
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0 cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup, and lightly grease it with cooking spray.

Step 2

Rinse the flounder fillets under cold water and pat them dry with paper towels. Place the fillets on the prepared baking sheet.

Step 3

In a small bowl, mix together the Dijon mustard, olive oil, and lemon juice until well combined. Generously brush this mixture over the top of each flounder fillet.

Step 4

In another bowl, combine the panko breadcrumbs, grated Parmesan cheese, garlic powder, dried parsley, salt, and black pepper. Mix thoroughly to create the breadcrumb topping.

Step 5

Sprinkle the breadcrumb mixture evenly over the Dijon-coated flounder fillets, pressing gently to ensure it adheres well.

Step 6

Bake in the preheated oven for 12-15 minutes or until the flounder is cooked through and flakes easily with a fork. The breadcrumb topping should be golden and crispy.

Step 7

Remove the baked flounder from the oven and let it rest for 2 minutes. Serve immediately with lemon wedges or your favorite side dishes.

Nutrition Facts

Serving size	(558.9g)

Amount per serving	% Daily Value*
Calories	994.7

Total Fat 49.9g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 212mg	0%
Sodium 4081.2mg	0%
Total Carbohydrate 41.8g	0%
Dietary Fiber 2.3g	0%
Total Sugars 3.9g
Protein 90.8g	0%

Vitamin D 480IU	0%
Calcium 332.8mg	0%
Iron 4.0mg	0%
Potassium 841.1mg	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: 45.8%

Protein: 37.1%

Carbs: 17.1%