Garlic Parmesan Crusted Flounder

Name: Garlic Parmesan Crusted Flounder
Yield: 6 servings
Ingredients: 3 cups instant white rice; 5 Flounder fillets; 1 small zucchini, halved and cut into half moons; 1 small yellow squash, halved and cut half moons; 1 small red onion, halved and cut into half moons; Salt and Pepper, to taste; 3 garlic cloves, minced; 1 tsp dried oregano; 1 tsp dried thyme; ½ tsp. sweet paprika; ½ tsp. cumin; 2 lemons, juiced & zested; ¼ cup extra virgin olive oil; ½ cup grated parmesan cheese

Flaky flounder fillets topped with a savory garlic parmesan crust and baked alongside roasted veggies. A simple, flavorful one-pan meal perfect for any night of the week.

Dinner

Calories: 350per serving
Servings: 6people

Ingredients

3 cups instant white rice
5 Flounder fillets
1 small zucchini, halved and cut into half moons
1 small yellow squash, halved and cut half moons
1 small red onion, halved and cut into half moons
Salt and Pepper, to taste
3 garlic cloves, minced
1 tsp dried oregano
1 tsp dried thyme
½ tsp. sweet paprika
½ tsp. cumin
2 lemons, juiced & zested
¼ cup extra virgin olive oil
½ cup grated parmesan cheese

Instructions

Preheat the oven to 350°F.
Cut the zucchini, squash and onions. Seasoning them with salt and pepper.
Pat the fish dry and season it well with salt and pepper on both sides. Add the cut up veggies to a large baking dish and add the fish on top.
In a small bowl, add garlic, all of the spices, lemon juice, zest and olive oil. Mix together until everything is combined. Once combined, pour the sauce all over the fish and vegetables.
Bake for 15 minutes, then remove the dish and sprinkle the grated parmesan all over the fish. Put the dish back in the oven and bake for another 10 minutes or until the cheese has become melty. Once it has, turn your broiler on medium or high and broil for 3-5 minutes or until the cheese gets a nice golden crust on it.
Serve over rice and enjoy!

Nutrition

Per Serving: Calories 350 Total Fat 15g Cholesterol 65mg Sodium 530mg Total Carbohydrate 29g Dietary Fiber 2g Total Sugars 3g Protein 22g Vitamin D 20% Calcium 10% Iron 10% Potassium 10%

Nutritional values are an approximation. Actual values may vary.

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Garlic Parmesan Crusted Flounder

Flaky flounder fillets topped with a savory garlic parmesan crust and baked alongside roasted veggies. A simple, flavorful one-pan meal perfect for any night of the week.

Dinner

Calories: 350per serving
Servings: 6people

Ingredients

3 cups instant white rice
5 Flounder fillets
1 small zucchini, halved and cut into half moons
1 small yellow squash, halved and cut half moons
1 small red onion, halved and cut into half moons
Salt and Pepper, to taste
3 garlic cloves, minced
1 tsp dried oregano
1 tsp dried thyme
½ tsp. sweet paprika
½ tsp. cumin
2 lemons, juiced & zested
¼ cup extra virgin olive oil
½ cup grated parmesan cheese

Instructions

Preheat the oven to 350°F.
Cut the zucchini, squash and onions. Seasoning them with salt and pepper.
Pat the fish dry and season it well with salt and pepper on both sides. Add the cut up veggies to a large baking dish and add the fish on top.
In a small bowl, add garlic, all of the spices, lemon juice, zest and olive oil. Mix together until everything is combined. Once combined, pour the sauce all over the fish and vegetables.
Bake for 15 minutes, then remove the dish and sprinkle the grated parmesan all over the fish. Put the dish back in the oven and bake for another 10 minutes or until the cheese has become melty. Once it has, turn your broiler on medium or high and broil for 3-5 minutes or until the cheese gets a nice golden crust on it.
Serve over rice and enjoy!

Nutrition

Per Serving: Calories 350 Total Fat 15g Cholesterol 65mg Sodium 530mg Total Carbohydrate 29g Dietary Fiber 2g Total Sugars 3g Protein 22g Vitamin D 20% Calcium 10% Iron 10% Potassium 10%

Nutritional values are an approximation. Actual values may vary.

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View all

All Recipes

Garlic Parmesan Crusted Flounder

Ingredients

Instructions

Nutrition

Recipes You May Like

Garlic Parmesan Crusted Flounder

Ingredients

Instructions

Nutrition

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