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    Home » Recipes » Recipes

    Parmesan Broiled Flounder Healthy Eating At Its Tastiest

    Published: Jun 15, 2022 · Modified: Jul 8, 2022 by Marisa Franca · 57 Comments

    Jump to Recipe
    Delicious broiled flounder recipe. The fish is first brushed with lemon juice then topped with a coat of parmesan, butter, mayo, and green onion. The flavor is rich but the calories are low. This recipe is great on your menu during seafood night and Lent. #flounder, #broiledflounder, #parmesanbroiledseafood, #broiledfish, ##broiledseafood, #Lentenfishdinner, #easyfishdish, #lowcalorieseafood, #healthyseafood

    Parmesan Broiled Flounder is the tastiest way to enhance the mild taste of this fish. When you see the title you probably think, don't they eat anything but seafood? Well, when you can have fresh fish right from the sea, you take advantage of it. This recipe is so easy to prepare yet so delicious you think you're eating at a fine restaurant.

    Next time try Baked Flounder Italian Style.

    Flounder on Plate and green beans lower photo is flounder
    Flounder caught by Honey
    Jump to:
    • Seafood an easy protein to find
    • What do flounders look like?
    • Ingredient checklist
    • How to prepare the flounder
    • FAQs
    • Parmesan Broiled Flounder Recipe
    • 📖 Recipe
    • 💬 Comments

    Seafood an easy protein to find

    We do eat beef, pork, and poultry but when we're in Florida with the Gulf practically at our back door, we like to see how many different recipes we can create. Flounder is a great source of protein and easy to obtain.

    This recipe is one using the nineteen-inch flounder my Honey caught and filleted.

    Flounder a Fish caught at Caspersen Beach

    Flounder at Caspersen Beach

    What do flounders look like?

    Flounder are strange looking. They have two eyes on their top side, but they aren't born that way. No. As the flounder ages, the eyes come to be on top so as they lay on the sea's floor, they can see with both eyes looking up. Their "belly" or underside is perfectly white.

    You get four fillets from a flounder, two from the top and two smaller from the bottom.

    parmesan broiled flounder with pasta verde.

    Parmesan Broiled Flounder with lemon slices.

    Ingredient checklist

    • Flounder fillets
    • fresh lemon juice
    • Parmesan cheese
    • Unsalted butter
    • Mayonnaise - good quality such as Hellmans.
    • Green onions
    • Sea salt
    • Dash of hot sauce

    How to prepare the flounder

    The complete directions are in the recipe card below.

    Flounder do have scales, and once you scale them, you can leave the skin on for grilling and cooking purposes.

    • In a medium bowl we make the mayo mixture with fresh lemon juice and lemon zest. Set aside.
    • We season fish and place in a shallow baking pan that is misted with cooking spray.
    • Broil the fish until it's almost done.
    • Top the fillets with the cheese mixture and pop the pan under the broiler until it's melted over the fish.

    If you're looking for easy recipes, this one is quick and easy to prepare.

    FAQs

    Is broiled flounder good for you?

    Eating one to two servings of flounder or other fish each week, according to MayoClinic.com, reduces your risk of dying from a heart attack. Prepared without too much fat, broiled flounder is heart-healthy and low-calorie, perfect for anyone's diet.

    How do you broil fish in the oven?

    1. Set oven to broil.
    2. Sprinkle both sides of fish with salt and pepper. Brush both sides with melted butter. Place on rack in broiler pan.
    3. Broil with top of fish steak about 4 inches from heat 5 minutes. Brush again with butter. Carefully turn fish.
    4. Broil 4 to 6 minutes longer or until fish flakes easily with for

    What side of the flounder do you cook first?

    Since we leave the skin on one side of the fillet, we start with the seasoned flesh side down in the pan first and the flip it. This will have the skin side touching the bottom of the pan.

    With the mild taste of our parmesan broiled flounder I made Pasta Verde.

     Tutti a tavola è pronto!

    Un caro saluto e alla prossima.

    Parmesan Broiled Flounder Recipe

    📖 Recipe

    Parmesan broiled flounder on plate with pasta and spinach.

    Parmesan Topped Broiled Flounder

    A delicious broiled flounder recipe that lets the natural flavor of the mild fish shine through. the fish is first brushed with lemon juice then topped with a coat of parmesan, butter, mayo, and green onion.
    5 from 44 votes
    Print Pin Rate
    Course: Seafood dish
    Cuisine: Italian-Amercian
    Prep Time: 10 minutes
    Cook Time: 7 minutes
    Total Time: 17 minutes
    Servings: 4 people
    Calories: 389kcal
    Author: Marisa Franca at All Our Way
    As An Amazon Associate I earn from qualifying purchases.

    Ingredients

    • 2 lbs. flounder fillets or 2 lbs. other white fish fillets
    • 2 Tbsp. fresh squeezed lemon juice
    • ½ cup parmesan cheese
    • ¼ cup butter. softened
    • 3 Tbsp. good quality mayonnaise such as Hellmann's
    • 3 green onions. chopped
    • ¼ tsp. sea salt
    • 1 dash hot sauce or more if desired

    Instructions

    • Place fish fillets in a single layer on aluminum foil lined shallow baking pan that's been sprayed with a vegetable cooking spray. You may also use a mild drizzle of olive oil or melted butter.
      You don't need to season fish. Just brush the fillets with the fresh lemon juice.
    • In a medium bowl, combine remaining ingredients to make the cheese mixture. Set aside
    • Broil fillets 4 to 6 minutes or until fish flakes easily when tested with a folk. (The time will depend on the thickness of your fillets and the temperature of the broiler.)
    • Remove fillets from oven and spread with the Parmesan mayo mixture.
    • Broil and additional 45 seconds to one minute or until cheese is lightly browned and bubbly. Be careful so that it doesn't burn.
    • Garnish the mild white fish with lemon slices and parsley, if desired.

    Notes

    • Overcooking can produce a fillet that is mushy -- be sure to watch. This is a delicate and mild fish.
    • Place the baking pan on a baking sheet for easy transference to and from the oven. 
    • You may also add a teaspoon of fresh lemon zest to the cheese-mayo mixture for a more lemon taste. 

    Nutrition

    Serving: 4g | Calories: 389kcal | Carbohydrates: 1g | Protein: 33g | Fat: 27g | Saturated Fat: 11g | Cholesterol: 145mg | Sodium: 1170mg | Potassium: 399mg | Vitamin A: 615IU | Vitamin C: 4.5mg | Calcium: 206mg | Iron: 0.6mg

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      First published November 4, 2017. Last updated October 23, 2021. Updated with more information for a better reader experience.

      Parmesan Broiled Flounder Healthy Eating at its Tastiest.

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      I’m Marisa Franca, a home chef, food writer, and photographer who believes that you can make gourmet quality food at home with simple seasonal ingredients. I’m passionate about family, food, friends, everything Italian, and happy endings.

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