Parmesan Plaice or Flounder

Crispy, golden, and irresistibly flavorful, Parmesan Plaice or Flounder is a simple seafood dish that transforms mild white fish fillets into a gourmet experience in just 25 minutes. Each fillet is coated in a savory blend of grated Parmesan cheese, Panko breadcrumbs, and fragrant herbs like parsley, with a hint of garlic powder and paprika adding depth to every bite. Lightly pan-fried to perfection, the fillets boast a crunchy crust that contrasts beautifully with the fish's tender, flaky interior. This quick and easy recipe is elevated further by a squeeze of fresh lemon, making it a perfect dinner option for busy weeknights or special occasions. Serve this delicious dish with a side of roasted vegetables or a crisp green salad for a complete and satisfying meal. With keywords like "Parmesan crusted fish," "easy flounder recipe," and "pan-fried plaice," this dish is a must-try for seafood lovers!

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces plaice or flounder fillets
• 1 cup grated Parmesan cheese
• 0.5 cup breadcrumbs (preferably Panko)
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon garlic powder
• 0.5 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup all-purpose flour
• 2 large eggs
• 2 tablespoons olive oil
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Pat the plaice or flounder fillets dry with a paper towel and set them aside.

Step 2

In a shallow bowl, combine grated Parmesan cheese, breadcrumbs, chopped parsley, garlic powder, paprika, salt, and black pepper.

Step 3

Place the all-purpose flour in a separate shallow dish.

Step 4

In another shallow dish, beat the two eggs until well combined.

Step 5

Dredge each fillet in the flour, making sure to coat both sides lightly. Shake off any excess flour.

Step 6

Dip the floured fillets into the beaten eggs, ensuring they are fully coated.

Step 7

Press the fillets into the Parmesan and breadcrumb mixture, pressing gently to ensure the coating sticks well on both sides.

Step 8

Heat olive oil in a large non-stick skillet over medium heat.

Step 9

Once the oil is hot, add the coated fillets to the skillet. Cook for 3-4 minutes on each side, or until the crust is golden brown and the fish is cooked through.

Step 10

Remove the fillets from the skillet and place them on a plate lined with paper towels to remove excess oil.

Step 11

Serve immediately with lemon wedges on the side for drizzling.

Nutrition Facts

Serving size	(773.4g)

Amount per serving	% Daily Value*
Calories	1415.5

Total Fat 72.0g	0%
Saturated Fat 25.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 644mg	0%
Sodium 4317.3mg	0%
Total Carbohydrate 75.4g	0%
Dietary Fiber 7.0g	0%
Total Sugars 8.2g
Protein 122.7g	0%

Vitamin D 546IU	0%
Calcium 1134.1mg	0%
Iron 8.4mg	0%
Potassium 1552.6mg	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: 45.0%

Protein: 34.1%

Carbs: 20.9%