Baked Flounder with Panko and Parmesan

Ingredients and Weight:

• 4 flounder fillets (8 ounces each)
• 1 cup panko breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 2 tablespoons chopped fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Preparation Time:

15 minutes

Cooking Time:

15-20 minutes

Difficulty Level:

2/5 (Simple)

Preparation Method Steps:

1. Preheat oven to 400°F (200°C).
2. In a shallow dish, combine panko, Parmesan cheese, salt, and pepper.
3. In a separate dish, whisk together olive oil and lemon juice.
4. Dip flounder fillets into the oil mixture, then coat with the panko mixture.
5. Place fillets on a greased baking sheet and bake for 15-20 minutes, or until golden brown and cooked through.
6. Garnish with chopped parsley before serving.

Nutritional Information:

Per serving (1 fillet):

• Calories: 220
• Fat: 10g
• Carbohydrates: 18g
• Protein: 20g

Dish Characteristics:

• Crispy and flavorful crust
• Tender and juicy flounder
• Bright and tangy citrus notes
• Versatile side dishes such as roasted vegetables, rice, or pasta

User Comments:

• "Perfect blend of flavors and textures."
• "One of the best flounder dishes I've ever had."
• "Easy to make and loved by everyone."
• "Healthy and delicious."
• "Great for a special occasion meal or weeknight dinner."

Special Precautions and Tips:

• Use fresh flounder fillets for the best flavor and texture.
• Don't overcook the fish, as it can become dry.
• Serve with a squeeze of lemon juice to enhance the citrus notes.
• Accompany with a refreshing salad or soup to balance the richness.