Parmesan Flounder



I'm not sure if I'm going to start a series on easy fish dishes, but it seems like there is a little trend here between last night's post and tonight! Here's another easy fish recipe that uses flounder, which is a really popular fish here in the southeastern U.S.I like using fish that can be found locally because it's more sustainable, so you really can use whatever firm, white fish you can find for this recipe.

To compare flounder with tilapia, if you've never had flounder before, the flavor is more strong than tilapia and after cooking it's even softer and more flaky. If you've never tried flounder and have easy access to it, you should try it! The Parmesan coating on this fish seeps into the flakes of the meat and makes it very tender and has a salty bite from the cheese and a bright citrus flavor from the lemon and mustard. This would be another great dish to have for Valentine's Day because it comes together so easily. I had this with a little Greek salad, but grilled vegetables seasoned with lemon and some rice pilaf would be really nice accompaniments too.

Parmesan Flounder

2 lbs flounder fillets cut into 3-4 oz fillets
1 tbsp lemon juice
1/4 cup grated Parmesan cheese
2 tbsp light mayonnaise
1 tsp whole grain mustard
1/4 tsp paprika
salt and pepper, to taste
non-stick cooking spray

1. Preheat oven to 400 degrees F.
2. Blend the lemon juice, Parmesan, mayonnaise, mustard, and salt and pepper together to make a paste. Lay the fish on a baking sheet sprayed with non-stick cooking spray. Spread the fish with the Parmesan mixture, then sprinkle with paprika.
3. Place the fish in the oven and bake for 12-15 minutes. Remove the fish from the oven and allow it to rest for 5 minutes, then serve.

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