Crispy Parmesan Flounder

By Ann Fulton

Simple ingredients come together in a snap in this mild but flavorful fish entree the whole family will enjoy! 
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Simple ingredients come together in a snap in this mild but flavorful fish entree the whole family will enjoy! 

 

I think most of us are thrilled to discover a new fast and easy recipe that tastes great, right? The following fish dish is a busy night favorite in our house. The three-ingredient topping can be mixed up in a minute and the actual bake time is brief.

Although I have traditionally made the topping with olive oil, more recently I have used avocado oil.  A relative newcomer to grocery store aisles, this heart-healthy oil boasts a mild yet appealing flavor, a smoke point of 500 degrees F, and may be used just like olive oil.

The brand of avocado oil I have enjoyed for some time now is Chosen Foods. This company cold presses its avocado oil without the use of harmful chemicals. 

For those who may not be a fan of avocados, the flavor of avocado oil is mild with a slightly nutty undertone, but it doesn’t carry the flavor of avocado.

My husband, who is not enamored with avocados, claims the following recipe tastes better when I cook it with avocado oil. If you prefer, however, olive oil may absolutely be used and the result will be delicious!

Simple ingredients come together in a snap in this mild but flavorful fish entree the whole family will enjoy! 
Crispy Parmesan Flounder
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 servings
The three-ingredient topping can be mixed up in a minute in this mild but flavorful fish entree the whole family will enjoy!
Ingredients
  • 4 flounder fillets (about 1½ pounds; may substitute tilapia, cod, or your favorite white, flaky fish)
  • ½ cup grated Parmesan cheese
  • ½ cup panko or crushed Rice Chex (see notes)
  • 3 tablespoons avocado oil
  • Freshly ground pepper and sea or kosher salt
  • For serving: lemon wedges
Instructions
  1. Preheat the oven to 425 degrees F, and grease a rimmed baking sheet.
  2. Place the fish on the baking sheet and lightly sprinkle with salt and pepper.
  3. In a small bowl, thoroughly combine the panko or crushed Rice Chex, Parmesan, and oil. Distribute the mixture evenly over the fish fillets, patting down lightly.
  4. Bake until the fish is just cooked through and golden on top. Depending on the thickness of the fish, this should take about 15 minutes. If you are not sure, remove from the oven a few minutes early and cut into the thickest part. You want to see that the fish is opaque throughout. If the center is still translucent, return to the oven for a couple more minutes and check again. The fish will continue to cook once removed from the oven so just a hint of translucence in the center is okay.
  5. Sprinkle lightly with salt and pepper, if desired, and serve with a lemon wedge for optional squeezing.
Notes

As I have mentioned in the past, crushed Rice Chex is a worthy gluten-free option to panko. You may wish to try it even if you can eat gluten. Three cups whole Chex yields approximately one cup crushed.

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After mentioning this oil in a previous recipe for Beet Salad with Walnuts and Goat Cheese, I have received many questions about where to buy. It is now available at many larger grocery stores and Costco stores (click on the link for store locator). 

Simple ingredients come together in a snap in this mild but flavorful fish entree the whole family will enjoy! 

 

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