Easy Baked Flounder Oreganata
A simple yet delightful baked flounder topped with a crunchy blend of panko and Parmesan, infused with fresh herbs and lemon.
- Prep Time: 10
- Cook Time: 15
- Total Time: 25
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Seafood
- Diet: Pescatarian
Ingredients
Scale
- ? cup panko breadcrumbs
- 1 garlic clove, finely minced or grated
- ½ cup grated Parmesan cheese
- 1 tablespoon fresh parsley, finely chopped
- 1 tablespoon fresh oregano, finely chopped (or 1 teaspoon dried oregano)
- 1 teaspoon lemon zest (from about ½ medium lemon)
- ¾ teaspoon salt, plus more for seasoning the fish
- Freshly cracked black pepper, to taste
- ¼ cup olive oil, plus 1 tablespoon, divided
- 4 flounder fillets (4–6 oz each)
- ½ cup dry white wine
- 2 tablespoons fresh lemon juice
- Lemon wedges, for serving
Instructions
- Preheat the oven to 425°F (220°C).
- Combine the panko breadcrumbs and garlic in a bowl.
- Add Parmesan, lemon zest, oregano, parsley, salt, and black pepper. Drizzle in ¼ cup olive oil and mix.
- Prepare a baking dish with 1 tablespoon olive oil, arranging the flounder fillets.
- Pour white wine and lemon juice over the fish.
- Apply the breadcrumb mixture on each fillet.
- Bake for about 10 minutes until just cooked through.
- Broil briefly until topping is golden and crisp.
- Serve immediately with lemon wedges.
Notes
Serve with a light green salad or roasted vegetables. Store leftovers in an airtight container for 2-3 days.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 1g
- Sodium: 690mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 60mg