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baked garlic parmesan flounder served on white rice with broccolini and a lemon slice on a white plate
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Baked Garlic Parmesan Flounder

This Baked Garlic Parmesan Flounder is light, crispy, and packed with flavor. A simple dinner ready in under 30 minutes.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Main Course
Cuisine: American
Servings: 4 servings
Author: Jamie Sherman

Equipment

Ingredients

  • ¼ cup extra-virgin olive oil (divided)
  • 4 flounder fillets
  • kosher salt to taste
  • freshly ground black pepper to taste
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup plain breadcrumbs
  • 4 cloves garlic minced
  • zest of 1 lemon
  • juice of 1 lemon
  • fresh chopped parsley for garnish (optional)

Instructions

  • Preheat oven to 425°. Lightly brush 2 tablespoons of olive oil onto a large rimmed baking sheet.
    ¼ cup extra-virgin olive oil
  • Season the flounder fillets on both sides with salt and pepper.
    4 flounder fillets, kosher salt, freshly ground black pepper
  • In a shallow dish or pie plate, combine the parmesan cheese, breadcrumbs, minced garlic, and lemon zest. Season lightly with salt and pepper.
    ½ cup freshly grated Parmesan cheese, ¼ cup plain breadcrumbs, 4 cloves garlic, zest of 1 lemon
  • Press each fillet into the breadcrumb mixture, coating both sides evenly.
  • Place coated fillets onto the prepared baking sheet.
  • Drizzle the remaining 2 tablespoons olive oil evenly over the fillets, then drizzle with lemon juice.
    juice of 1 lemon
  • Bake for 20-25 minutes, or until the fish is golden and flakes easily with a fork.
  • Serve with additional lemon juice and garnish with chopped parsley if desired.
    fresh chopped parsley

Notes

🥡 STORAGE

  • Store leftovers in an airtight container in the refrigerator for up to 2 days
  • Keep fish in a single layer if possible to maintain texture

♨️ REHEATING

  • Oven - Reheat at 350° for 8-10 minutes until warmed through
  • Air fryer - Reheat at 350° for 3-5 minutes for a crispier coating
  • Skillet - Heat over medium-low with a small amount of oil until warmed
  • Microwave - Heat in short intervals, though coating may soften

❄️ FREEZING

  • Not recommended - the coating can become soggy, and the fish texture may change after thawing

💡 TIPS FOR BEST RESULTS

  • Pat the fish dry before coating to help the breadcrumbs stick
  • Use freshly grated Parmesan for the best flavor and texture
  • Do not overcrowd the baking sheet to ensure even crisping
  • Check doneness early since thinner fillets cook quickly

🍳 ALTERNATE COOKING METHODS

  • Air fryer - Cook at 375° for 10-12 minutes, flipping halfway through
  • Broiler - Broil on high for 8-10 minutes, watching closely to prevent burning
  • Pan-fry - Cook in a skillet with oil over medium heat for 3-4 minutes per side

♻️ LEFTOVERS

  • Flake leftover fish and use it in tacos or wraps
  • Add to salads or grain bowls for a quick meal
  • Serve over pasta with extra lemon and olive oil

📝 NOTES

  • Thicker fillets may require additional cook time
  • For extra flavor, add a pinch of red pepper flakes to the breadcrumb mixture
  • Best served immediately for optimal texture

Nutrition

Serving: 1fillet | Calories: 829kcal | Carbohydrates: 6g | Protein: 117g | Fat: 34g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Trans Fat: 0.1g | Cholesterol: 414mg | Sodium: 979mg | Potassium: 1477mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 395IU | Vitamin C: 1mg | Calcium: 355mg | Iron: 2mg
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