I love this simple and elegant seafood dish which features crunchy bread crumbs and tender, mild tasting flounder. Best of all, parmesan crusted flounder is baked! You won’t have to deal with a breading station or hot oil.
If the bread crumb topping seems familiar, it’s because we used the same technique to make Peach Betty. Amazing what a little change in seasoning can do, isn’t it?
We typically buy the individually frozen flounder filets and thaw them overnight in the fridge. For those of us who occasionally forget to thaw their fish *cough*; as long as you use the individual filets you can just increase the cooking time and add the crumbs towards the end. I’ve given instructions in the recipe.
Don’t limit yourself to flounder, this technique will work for cod and salmon, too. A little change in seasoning or the addition of a sauce will give you even more delicious variations.
It’s generally recommended to eat fish twice a week although many of us eat it less frequently. Fish is the best animal source for Omega-3 fatty acids which are believed to reduce the risk of heart disease. In addition, the regular consumption of fish and seafood may also reduce the risk of depression, Alzheimer’s Disease and stroke. (Source)
- One pound flounder individually frozen flounder fillets, thawed
- 4 slices bread, toasted and cut into small cubes
- 2 tablespoons butter, cut into small pieces
- ⅛ teaspoon onion powder
- ⅛ teaspoon garlic powder
- 2 tablespoons parmesan cheese
- salt and pepper to taste
- Preheat the oven to 400
- Make the bread crumbs by pulsing the toasted bread cubes, butter, onion powder, garlic powder and parmesan cheese in a food processor until crumbly and well mixed.
- Lightly oil a baking tray and arrange the fish on top.
- Season both sides with salt and pepper.
- Spread a light coating of mayonnaise on the top of each fillet.
- Divide the crumb topping and arrange on top of the fillets. The mayo helps the crumbs to stick.
- Bake for about 15 minutes or until the fish is cooked through and the topping is golden brown. The exact time will depend on the thickness of the fillets.
- Arrange the frozen fillets on the baking sheet.
- Bake for 15 minutes and remove from the oven. You may have to drain off some liquid.
- The fillets should feel soft on both sides and thawed, even though they may still be cold. If not, return to the oven for another 5 minutes.
- When the fish is more or less thawed, season both sides with salt and pepper, spread the mayo on top and add the bread crumbs as described above.
- Cook for another 10 - 15 minutes, or until the fish is cooked through and the topping is golden brown.
Seafood is a huge part of the Mediterranean diet where they will eat some kind of seafood more than twice a week. As I searched the internet, I found people will get quite worked up about whether or not fish is meat. In some quarters seafood is not considered “meat” for the purposes of religious fasting. To me, fish is flesh so I wouldn’t serve it for “Meatless Monday” although I have no quarrel with people who do. What do you think? Tell me about it in the comments below.