Baked Flounder with Panko and Parmesan Recipe

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Baked Flounder with Panko and Parmesan
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  1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
  2. Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
  3. Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 335.69 Kcal (1405 kJ)
Calories from fat 181.02 Kcal
% Daily Value*
Total Fat 20.11g 31%
Cholesterol 118.59mg 40%
Sodium 1068.37mg 45%
Potassium 285.71mg 6%
Total Carbs 10.71g 4%
Sugars 0.67g 3%
Dietary Fiber 0.52g 2%
Protein 27.57g 55%
Vitamin A 0.1mg 5%
Iron 0.2mg 1%
Calcium 274.8mg 27%
Amount Per 100 g
Calories 160.81 Kcal (673 kJ)
Calories from fat 86.72 Kcal
% Daily Value*
Total Fat 9.64g 31%
Cholesterol 56.81mg 40%
Sodium 511.79mg 45%
Potassium 136.87mg 6%
Total Carbs 5.13g 4%
Sugars 0.32g 3%
Dietary Fiber 0.25g 2%
Protein 13.21g 55%
Vitamin A 0.1mg 5%
Iron 0.1mg 1%
Calcium 131.6mg 27%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.3
  • 9

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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