Panko Crusted Flounder

Panko Crusted Flounder is a delightful and crispy seafood dish that combines the delicate flavor of flounder with a crunchy panko breadcrumb coating. Perfectly seasoned and baked, this dish is a healthier alternative to fried fish while maintaining a satisfying crunch.

Ingredients

• Flounder fillets - 2 pieces (about 200g each)
• Panko breadcrumbs - 1 cup (100g)
• All-purpose flour - 1/2 cup (60g)
• Egg - 1 large
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/2 teaspoon
• Dried parsley - 1 teaspoon
• Olive oil - 2 tablespoons
• Lemon wedges - for serving

Steps

1. Preheat the oven to 200°C (400°F).
2. Prepare a baking sheet by lining it with parchment paper.
3. In a shallow bowl, combine the flour, salt, black pepper, and garlic powder.
4. In another bowl, beat the egg until well combined.
5. In a third bowl, place the panko breadcrumbs and mix in the dried parsley.
6. Dredge each flounder fillet in the flour mixture, shaking off the excess.
7. Dip the floured fillets into the beaten egg, ensuring they are fully coated.
8. Finally, press the fillets into the panko breadcrumbs, coating both sides evenly.
9. Place the coated fillets on the prepared baking sheet. Drizzle with olive oil.
10. Bake in the preheated oven for about 15-18 minutes, or until the fish is cooked through and the crust is golden brown.
11. Serve hot with lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 570 mg
• Cholesterol: 80 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.2 L

Health Benefits

• High in lean protein, supporting muscle health.
• Rich in omega-3 fatty acids, promoting heart health.

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