Crispy Parmesan Flounder
Yields 4 servings.


  • 4 flounder fillets (about 1 ½ 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 (I use Chosen Foods brand)
  • Freshly ground pepper and (optional) sea or kosher salt


  1. Preheat the oven to 425 degrees F. Grease a baking sheet that has sides.
  2. Place the fish on the baking sheet and sprinkle with pepper. I do not salt at this point, but you may if you wish.
  3. In a small bowl, thoroughly combine the panko or crushed 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. If desired, sprinkle lightly with sea or kosher salt and enjoy!


  • 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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