Cousins, you know how I love to have fried “fush” on Fridays, but sometimes I need something a little on the lighter side. That’s where this recipe comes in. The crunchiness of the panko and pecan crust on the flounder is convincing enough to think it’s been fried — but it’s baked in the oven instead.
| Level: | Easy |
| Total: | 20 min |
| Active: | 10 min |
| Yield: | 4 servings |
Ingredients
- 3/4 cup panko breadcrumbs
- 3/4 cup pecans
- 2 teaspoons chopped fresh rosemary, plus sprigs for garnish, optional
- 2 teaspoons seafood seasoning
- 2 large eggs
- 1 1/4 pounds skinless flounder filets, pin bones removed
- Nonstick cooking spray, for the baking sheet
- Fresh lemon juice and lemon wedges, for garnish
Instructions
- Place a rimmed baking sheet in the oven and preheat the oven to 425 degrees F.
- Pulse the panko and pecans in a food processor until finely chopped. Stir together the panko mixture, rosemary and 1/2 teaspoon of the seafood seasoning in a shallow dish or plate. Whisk the eggs in a separate shallow dish until lightly beaten.
- Sprinkle the flounder with the remaining 1 1/2 teaspoons seafood seasoning. Dip the fish in the eggs and dredge in the panko mixture until coated.
- Remove the baking sheet from the oven and coat with the cooking spray. Place the fish on the hot pan and coat the tops with cooking spray. Bake until the fish flakes with a fork, 8 to 10 minutes.
- Remove the fish from the oven and sprinkle with lemon juice before serving. Garnish with lemon wedges and rosemary sprigs if using.
Nutrition Facts
| Serving Size | 1 of 4 servings |
| Calories | 328 |
| Total Fat | 21 g |
| Saturated Fat | 3 g |
| Carbohydrates | 12 g |
| Dietary Fiber | 2 g |
| Sugar | 1 g |
| Protein | 24 g |
| Cholesterol | 157 mg |
| Sodium | 473 mg |
Reviews
The fish was tasteless. Need to add salt and pepper to the fish and the breading/eggs.
I followed the recipe, only using petrale sole instead. Not a fan at all. All I tasted was pecans and had no resemblance of a fried fish at all.
Delish!! I used Tilapia cause that’s all I could get and it was sooo good!!
Delicious!!! Works well on Cod too.
Wonderfully fresh and delicious. My only change was to use mahi mahi because I couldn’t get flounder. Other than that I followed her directions to a T and it was superb