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Home » Recipes » Recipes

Parmesan Broiled Flounder Healthy Eating At Its Tastiest

Published: Jun 15, 2022 · Modified: Apr 11, 2023 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.
4.81 from 47 votes
Print Pin Rate
Course: Seafood dish
Cuisine: Italian-Amercian
Prep Time: 10 minutes minutes
Cook Time: 7 minutes minutes
Total Time: 17 minutes minutes
Servings: 4 people
Calories: 389kcal
Author: Marisa Franca @ 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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    Reader Interactions

    Comments

    1. Norman R Lichtman

      December 17, 2021 at 2:09 pm

      Sorry to burst your bubble but flounder do have scales.

      Reply
      • Marisa Franca

        December 18, 2021 at 9:00 am

        You are absolutely correct, Norman! The fisherman in the family, Hubby, called me what my Papà used to say when I'd make a dumb mistake -- broccolo which would translate "broccoli head". I will correct it. Have a wonderful Christmas and New Year!!

        Reply
    2. Jamie

      October 04, 2021 at 1:11 am

      5 stars
      This is such a delicious combination of flavors with the flounder! The parmesan adds a wonderful savory element to this dish!

      Reply
    3. Gwynn Galvin

      October 03, 2021 at 9:53 pm

      5 stars
      Flounder is one of my favorites and I'm always looking for new ways to prepare it. This recipe was delicious. It's a keeper!

      Reply
      • Marisa Franca

        October 04, 2021 at 1:21 pm

        Thank you, Gwynn. It certainly is a keeper. Have a great day. xoxo

        Reply
    4. Natalie

      October 03, 2021 at 4:40 pm

      5 stars
      I cooked flounder many times before but not anything like this. Looks delicious. I just saved the recipe and will give it a try next week. Can't wait.

      Reply
    5. Katie Crenshaw

      October 03, 2021 at 2:34 pm

      5 stars
      Loved this flounder. It turned out amazing. I served it with roasted asparagus and garlic mashed potatoes. It was so good.

      Reply
    6. Heidy McCallum

      October 02, 2021 at 10:00 am

      5 stars
      All I have to say is WOW, and this Parmesan Broiled Flounder was some of the very best flounder I have had. I found this recipe on Pinterest, and it looked delicious, so I ventured off the fish market and picked up flounder.

      The whole family scarfed this down, and I wished I had made more. I loved the instructions too---those were spot on and perfect.

      I am looking forward to trying the other recipe mentioned in the blog post now too. Have a beautiful day, and stay safe.
      Heidy

      Reply
    7. Eva

      October 01, 2021 at 2:00 pm

      5 stars
      Flounder is a rather popular school meal dish in Italy and being a school meal it usually is rather bland. Can't wait to have it in a more interesting and flavourful way!

      Reply
    8. Linda

      September 30, 2021 at 2:40 pm

      5 stars
      What a delicious way to enjoy flounder! So easy to make and delicious

      Reply
    9. Colleen

      September 30, 2021 at 11:45 am

      5 stars
      I couldn't find flounder but made this with cod. It was so simple but delicious!

      Reply
    10. shelby

      September 30, 2021 at 11:03 am

      5 stars
      This was so delicious, I loved the addition of mayo and subbed haddock because it is easier for me to access here.

      Reply
      • Marisa Franca

        September 30, 2021 at 11:17 am

        Hi Shelby! So glad you enjoyed it. xoxo

        Reply
    11. Liz

      September 30, 2021 at 6:25 am

      5 stars
      We eat our share of seafood too, but I've never made flounder before. Will have to try!

      Reply
    12. laura

      May 18, 2020 at 9:09 am

      Really easy recipe and it looks absolutely delicious, thank you for sharing it!

      Reply
    13. Jo

      May 18, 2020 at 4:15 am

      I have never tried broiled flounder with Parmesan crust. It sure looks very delicious! Do you think I can try this with other fish with basa or tilapia?
      Would love to try it sometime.

      Reply
      • Marisa Franca

        May 21, 2020 at 4:17 pm

        Hi Jo! Yes, you definitely could use this recipe with basa or tilapia. Let me know how you like it! xoxo

        Reply
    14. Lori | The Kitchen Whisperer

      May 17, 2020 at 3:17 pm

      I love fresh fish and am super jealous that your honey caught such a huge flounder! We rarely get it where we live but whenever I see it in the store I always snag it up!

      I love how light and spring-like your recipe is! I cannot wait to try it!

      Reply
    15. Elaine

      May 17, 2020 at 6:23 am

      Fabulous flounder recipe. I may need to run around to find all ingredients but I am sure it is so worth it. Can't wait!

      Reply
    16. Karen

      May 16, 2020 at 6:20 pm

      Flounder is one of those under-appreciated seafoods - I love simple preparations like this that really let its delicate taste shine.

      Reply
    17. Tammy

      May 16, 2020 at 3:02 pm

      That's so cool! I didn't know that about Flounder 🙂 I love fresh fish and flounder is definitely up there as one of my favorites. This is a delicious and light meal making it perfect for the warmer months ahead.

      Reply
    18. Leslie

      May 15, 2020 at 5:31 pm

      If I had the gulf in my backyard, I would be taking advantage of the delicious seafood as well! This looks like the best recipe!

      Reply
    19. EA at The Spicy RD

      May 14, 2020 at 6:19 pm

      Fascinating learning about flounder-I've never cooked it before! I am trying to eat more seafood, so this recipe looks perfect, and I love how easy it is too!

      Reply
      • Marisa Franca

        May 14, 2020 at 8:53 pm

        Hello!! You'll really like flounder -- it is very mild. Let me know how you like it!

        Reply
    20. Tanya

      May 14, 2020 at 11:01 am

      I'm always looking for new ways to incorporate more fish into my diet. This recipe looks delish!

      Reply
    21. Eva

      May 12, 2020 at 12:31 pm

      Flounder is a fish I really like!! Can't wait to try your parmesan broiled flounder. I am normally not a big fan of combining cheese and fish, but I guess I have to give this a try!

      Reply
    22. Bernice Hill

      May 11, 2020 at 4:30 pm

      Thank you for the lesson on flounder. That is one fish that I have never cooked and I really enjoy learning new things about food!

      Reply
    23. kita

      February 24, 2020 at 10:43 am

      5 stars
      Flounder is one of those fish I dont get enough of unless I am fishing myself. I absolutely love how simple this recipe is and cant wait to share it with fam back off the SC coast when we go out on the boat and bring back supper.

      Reply
      • Marisa Franca

        February 25, 2020 at 7:39 am

        Hello, Kita! You will love it. Flounder and Sea trout are two fish Hubby really enjoys catching. xoxo

        Reply
    24. Aline

      February 24, 2020 at 12:08 am

      5 stars
      My mission for the week: find me this dang good looking fish to make this dish!! Looks awesome - I hope to find it to make next Sunday!

      Reply
    25. Elaine

      February 23, 2020 at 6:51 pm

      5 stars
      Such a great fish to cook. And the recipe is so unique. Excited to give it a try some time next weekend!

      Reply
    26. Tara

      February 23, 2020 at 2:28 pm

      5 stars
      I haven't had much Flounder, but this recipe seems so easy to try and looks delicious. Trying it soon!

      Reply
    27. Veronika

      February 22, 2020 at 8:27 pm

      5 stars
      Flounder is one of my favorite fish! Love to try new flavors and variations with it. Will save this recipe to try and will report back!

      Reply
    28. Leslie

      February 22, 2020 at 6:08 pm

      I never knew that you could leave the skin on flounder when you cook it! Great thing to know! Great recipe here!

      Reply
    29. Kushigalu

      February 21, 2020 at 8:51 am

      5 stars
      I have never tried making flounder. Your recipe sounds amazing. I love the flavor combo here. I will be trying this soon.

      Reply
    30. Anna

      February 21, 2020 at 6:16 am

      5 stars
      I'm a huge fan of seafood, but somehow never had flounder. Your version with parmesan topping looks delicious and I would love to taste it!

      Reply
      • Marisa Franca

        May 21, 2020 at 4:17 pm

        Hi, Anna! I wish I could give you a taste - the fixing is so simple yet delicious.

        Reply
    31. Jenni LeBaron

      February 18, 2020 at 4:32 pm

      5 stars
      It's been forever since I've had flounder and now after finding your recipe I am totally craving it! This recipe looks easy to assemble and a sinch to make. I can't wait to devour this tasty dish!

      Reply
    32. Pam Greer

      February 18, 2020 at 3:31 pm

      5 stars
      We don't live in Florida, but we do try to eat as much seafood as we can. We love this easy flounder recipe! So delicious!

      Reply
    33. Sharon

      February 18, 2020 at 12:16 pm

      5 stars
      I love getting fish at restaurants, but being able to make this flounder recipe right at home is so good!

      Reply
    34. Jacqui DeBono

      February 18, 2020 at 11:37 am

      5 stars
      I did not know about the flounder eyes! Or that the skin could be left on during cooking, I must try it now. We are trying to eat more white fish, so this is a perfect recipe to try!

      Reply
    35. Michelle

      January 09, 2018 at 1:06 pm

      5 stars
      This is such a smart idea. I love the flavors and the veggies and ohhh yum!

      Reply
      • Marisa Franca

        January 12, 2018 at 2:42 pm

        Thank you, Michelle! We like to include quite a bit of seafood in our diet. Have a great weekend.

        Reply
    36. Arlene Mobley

      January 07, 2018 at 12:42 pm

      5 stars
      This looks so delicious. I haven't had flounder in years and I will have to tell my son to bring me home a fresh caught flounder the next time he goes fishing so I can make this.

      Reply
    37. Denise Wright

      January 06, 2018 at 9:11 am

      5 stars
      This looks wonderful! I remember my parents used to always order flounder when we went out to eat. I don't know how easy it would be to get in Pittsburgh. Do you have another recommendation of white fish? I don't know how much fresh fish I have access to other than tilapia, maybe cod??? Regardless I can't wait to try this!

      Reply
    38. Veena Azmanov

      January 05, 2018 at 4:56 pm

      5 stars
      That's an interesting fact about the flounder's eyes!! I I love fish for a quick meal and I plan to add more fish to my diet. This looks so good.

      Reply
    39. Susie

      November 07, 2017 at 8:04 am

      5 stars
      Good morning, Marisa,.....We're jealous you have a good fisherman to provide fresh fish meals....You can't disbute the real McCoy. Talk about a picture perfect meal....Flounder looks delish!

      Once again, thank you for another tasty recipe????

      Reply
    40. Denise Wright

      November 06, 2017 at 3:24 am

      5 stars
      You are so lucky to get fresh seafood! It's not so readily available in Pittsburgh so I don't cook it much but I do really like it and this looks just wonderful to me. Do you think you can make this recipe with another white fish?

      Reply
    41. Veena Azmanov

      November 06, 2017 at 12:54 am

      5 stars
      I love making fish on busy days. It really is always a quick meal for me. I love the sound of butter on those herbs look so refreshing Marisa. This is comfort food for me!!

      Reply
    42. Jolina

      November 05, 2017 at 12:50 pm

      5 stars
      Love simple recipes like this! Where the fish is the star. You really don't need lots of fancy things. Love the use of lemon and parmesan, they work so well together in fish dishes. Looks so delicious!

      Reply
      • Marisa Franca

        November 05, 2017 at 4:27 pm

        5 stars
        Hi, Jolina! Thank you! It is amazing how a few ingredients can make fish even more of a star!!

        Reply
    43. Gloria @ Homemade & Yummy

      November 05, 2017 at 11:33 am

      5 stars
      Fish is always a great meal. Works for busy weeknights, or an easy weekend meal. Add some spicy fries and this is better than any fish and chip takeout for sure.

      Reply
      • Marisa Franca

        November 05, 2017 at 4:21 pm

        5 stars
        We certainly love our fish! We eat it at least twice a week. It balances well during the holidays when we have a tendency to eat heartier dishes.

        Reply
    44. Jovina Coughlin

      November 05, 2017 at 10:42 am

      One of my favorite-flounder. I like how you have seasoned it. Photo looks like a delicious meal.

      Reply
      • Marisa Franca

        November 05, 2017 at 10:58 am

        Thank you, Jovina! When the fishing is good we certainly enjoy it.

        Reply
    45. Chiara

      November 04, 2017 at 6:52 pm

      una ricetta deliziosa, semplice da fare e piace a tutti ! In questi giorni in Istria ci sono le giornate della sogliola, tanti ristoranti propongono menù interessanti,la temperatura è ancora tiepida ed è piacevole andare a mangiare fuori casa , guarda qui , vicino al ristorante c'è scritto il menù
      http://www.coloursofistria.com/it/eventi/gastronomia/giornate-della-sogliola

      Un grande abbraccio

      Reply
      • Marisa Franca

        November 05, 2017 at 8:26 am

        Ciao, Chiara! Grazie mille per l'articolo. Non sapevo delle giorante della sogliola. Trovo interessante che noi peschiomo per loro nell'oceano qui. Gli pescatori pescano per la sogliola nell'Adriatico? Tanti anni fa mio cugino ha detto che non travava la pesca vicino Trieste. Che deliziosi piatti in Istria! Buona Domenica e un abbraccio forte!

        Reply

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    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

    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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    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

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