Flounder Fillets with Panko Bread Crumbs

Crispy, golden, and delightfully light, these Flounder Fillets with Panko Bread Crumbs are a seafood lover’s dream, delivering gourmet flavor with minimal effort. Featuring tender flounder fillets coated in a perfectly seasoned blend of panko bread crumbs, lemon zest, garlic powder, and a hint of paprika, this recipe creates a crunchy exterior while keeping the fish moist and flaky inside. Baked to perfection in just 10 minutes, it’s a healthier alternative to frying without sacrificing flavor. Ideal for busy weeknights or elegant dinners, serve these fillets with a squeeze of fresh lemon for a burst of brightness. Ready in under 30 minutes, this easy oven-baked dish is perfect for anyone seeking a quick, delicious way to enjoy seafood. Keywords: flounder fillet recipe, baked flounder, panko-crusted fish, easy seafood dinner.

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 1 cup panko bread crumbs
• 0.5 cup all-purpose flour
• 2 large eggs
• 1 teaspoon lemon zest
• 1 teaspoon garlic powder
• 0.5 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 3 tablespoons olive oil
• 4 optional lemon wedges

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2

Set up a breading station with three shallow dishes: one with the flour, one with beaten eggs, and one with panko bread crumbs mixed with the lemon zest, garlic powder, paprika, salt, and black pepper.

Step 3

Pat the flounder fillets dry with paper towels. Lightly season them with a pinch of salt and pepper on both sides.

Step 4

Dredge each flounder fillet in the flour, ensuring it is fully coated. Shake off any excess flour.

Step 5

Dip the floured fillets into the beaten eggs, allowing any excess to drip off.

Step 6

Press the fillets into the seasoned panko bread crumbs, ensuring an even coating on all sides.

Step 7

Place the breaded fillets on the prepared baking sheet. Drizzle the tops with olive oil to help with browning.

Step 8

Bake the fillets in the preheated oven for 10-12 minutes or until the breading is golden brown and crispy, and the fish flakes easily with a fork.

Step 9

Remove from the oven and serve immediately with optional lemon wedges for squeezing over the top.

Nutrition Facts

Serving size	(759.4g)

Amount per serving	% Daily Value*
Calories	1571.6

Total Fat 62.8g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 564mg	0%
Sodium 4510.8mg	0%
Total Carbohydrate 131.2g	0%
Dietary Fiber 8.8g	0%
Total Sugars 1.4g
Protein 110.6g	0%

Vitamin D 562IU	0%
Calcium 392.8mg	0%
Iron 11.7mg	0%
Potassium 1212.9mg	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: 36.9%

Protein: 28.9%

Carbs: 34.2%