Food, mustard seed sentinel

Parmesan and Panko Crusted Flounder


Fish is a great lean protein. It’s high in omega-3 fatty acid which reduces inflammation, and helps protect your heart. Fish is also high in vitamin D which aids in calcium absorption that is necessary for bone health. Fish can boost your immune system, promote healthy brain function, and help your body produce new red blood cells. There are so many scientific studies showing the many benefits of regularly consuming fish.

You might appreciate the obvious health benefits of fish but you don’t enjoy eating it. This simple delicious recipe for white fish just might change your mind. I used wild caught flounder but you can use whatever white fish you like. Cod, tilapia or grouper would work well for this dish. 

This recipe comes together easily and cooks fast. It would make a great weeknight supper. Add some rice and vegetables, and you’ve got a nutritious dinner. Fish lovers will be pleased with this delightful dish, and new fish converts will be made, at least I hope. Make this moist, flaky, flavorful fish dish and add some variety to your cooking.

Happy Eating!

Then He said to them, “Follow Me, and I will make you fishers of men.” Matthew 4:19


Parmesan and Panko Crusted Flounder


16 oz. wild caught flounder (5 fillets)

3 tablespoons salted butter (room temp)

2 crushed garlic cloves

1 teaspoon salt

½ teaspoon of fresh ground black pepper

½ cup panko bread crumbs

½ cup grated parmesan cheese (powdered or fresh) 

zest of 1 lemon 

juice of 1 lemon

2 teaspoons of fresh chopped parsley


  1. Preheat oven to 425°
  2. Line a baking sheet with parchment. If you use aluminum foil, spray with cooking spray.
  3. In a small bowl add panko, parmesan, and lemon zest. Stir to combine.
  4. In another small bowl mix softened butter and crushed garlic.
  5. Pat each fillet dry with a paper towel.
  6. Spread about a teaspoon of the garlic butter mixture evenly on top of each fillet. Sprinkle salt and pepper over all the fish.
  7. Place each buttered fillet in the panko/parmesan bowl one at a time, and press the bread crumb mixture evenly onto the top of each piece of fish. Then place the fillets on the baking sheet.
  8. Lightly spray the tops of the fish with cooking spray. This will help brown the panko.
  9. Bake for 20 minutes.
  10. Drizzle with lemon juice and fresh parsley before serving.

Go to Mustard Seed Sentinel for this recipe and all of my recipes at Meghan’s Corner.

20 thoughts on “Parmesan and Panko Crusted Flounder”

    1. Yay!!! That’s awesome. I hope you guys enjoy it. Super easy.
      We are doing OK. Yesterday was a bit frustrating. Getting nowhere with Tom’s first appointment with the urologist. One day at a time. Thank you for asking! You are a blessing!! 💜

      Liked by 1 person

  1. I love this post. Flounder is found In local restaurants we have what is called a Captain’s Platter, which consists of fried flounder, fried oysters, fried shrimp, devilled crab, and scallops. Lemon, of course, is always squeezed on the flounder. Tartar sauce and cocktail sauce are used for the other items. Oops! I forgot to mention that French Fries are included on all seafood plates.

    Liked by 1 person

      1. I forgot to include cole slaw. I love fresh seafood. When I was growing up, Friday was a big seafood day, but it was so popular a gathering that many people would begin their weekend seafood dining out on Wednesdays. lol Btw, I am not seeing your posts. It probably is because I have so many followers that I can’t sort out my inbound posts. I am not sure if you have a follow my email tab on your blog page, but if you can put one there, I can follow you that way.

        Liked by 1 person

      2. I love coleslaw. Yes, my mom grew up Catholic and Friday was fish for dinner. I’m not sure why you’re not seeing my posts. I think you may have unfollowed me. I am still following you though.

        Liked by 1 person

      3. I can remember the women getting their hair done and going to a fish market on every Friday; those are good memories. I rechecked, and made sure that I am following you through Reader, but am not getting emails of your posts. I couldn’t find a Follow Tab on your blog for email following. Please check to make sure that you have such a tab. Thanks.

        Liked by 1 person

      4. I’m not sure why you are not getting my blog posts emailed to you. Every follower receives emails from me. I do have the follow tab. Maybe on my next post you’ll receive an email. I’m pretty sure you had unfollowed me a few times, so maybe that’s why.

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