How long does it take to cook a piece of flounder?

Bake for 15 to 20 minutes, or until the flounder flakes easily with a fork (a few minutes longer for thick fillets). Remove from the oven and top with fresh parsley and lemon slices. Serve immediately with a salad or steamed vegetables.

What temperature should flounder be when done?

Bake a flounder fillet for 12 minutes at 350°F or broil it for 6 minutes at 400°F. It's finished when the flesh flakes apart easily and is uniformly opaque on the inside. According to the USDA Food Safety and Inspection Service, fish should be cooked to an internal temperature of at least 145 degrees Fahrenheit.

Is flounder a good fish to eat?

Nutritional Information and Health Benefits Pacific Flounder, which is found at the bottom of oceans and seas, is an excellent fish to have for dinner because it has an amazing flavor and is healthy.

Is flounder hard to cook?

Flounder is a versatile, easy-to-prepare filet of fish with a mild sweet flavor and delicate flaky texture. This white fish with firm flesh can be baked, sautéed, stuffed, and poached.

Flavorful Baked Flounder Recipe (So Healthy!)

Name: Flavorful Baked Flounder Recipe
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: American
Ingredients: 2 lbs founder fillets (thawed if from frozen); ▢½ cup Panko breadcrumbs; ▢½ cup Parmesan cheese (grated); ▢1 ½ tablespoon olive oil (extra virgin); ▢each, salt & pepper (optional, to taste); ▢lemon wedges (optional – zest half your lemon if desired)

Description

My simple and light baked flounder features tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It’s a delicious dinner that can be baked to perfection in the oven and served in 20 minutes!

Ingredients

Scale

2 lbs founder fillets (thawed if from frozen)
▢½ cup Panko breadcrumbs
▢½ cup Parmesan cheese (grated)
▢1 ½ tablespoon olive oil (extra virgin)
▢each, salt & pepper (optional, to taste)
▢lemon wedges (optional – zest half your lemon if desired)

Instructions

Preheat the oven to 425°F (218°C) and pat the flounder fillets dry with paper towels on all sides.
Season flounder fillets with salt and pepper on a baking sheet lined with parchment paper.
Combine the Panko, Parmesan cheese, and olive oil in a small mixing bowl until the breadcrumbs are slightly moistened. Spread the Panko mixture on top of the fillets.
Bake at 425°F (218°C) for 15 minutes, or until the flounder is cooked to your liking.
Remove from the oven and serve right away with lemon wedges.

Notes

If desired, zest half a lemon; it adds a wonderful tangy flavor to the breadcrumb topping!

Category: Main Dish
Cuisine: American

Nutrition

Serving Size: 4 servings
Calories: 343kcal
Fat: 13g
Saturated Fat: 4g
Carbohydrates: 6g
Fiber: 1g
Protein: 51g
Cholesterol: 112mg

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