Pecan and Rosemary-Crusted Flounder
- Difficulty: Easy
- Servings: 4
- Nutritional Information (per serving): 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
- Total Time: 20 minutes
- Active Time: 10 minutes
Craving the crispy delight of fried fish on Fridays but want a lighter twist? Dive into this irresistible Pecan and Rosemary-Crusted Flounderits crunchy panko-pecan coating mimics frying perfection, all while baking to golden bliss in the oven. You'll be hooked after one bite!
- 3/4 cup panko breadcrumbs
- 3/4 cup pecans
- 2 teaspoons fresh rosemary, chopped, plus extra sprigs for optional garnish
- 2 teaspoons seafood seasoning
- 2 large eggs
- 1 1/4 pounds skinless flounder fillets, with pin bones removed
- Nonstick cooking spray for the baking sheet
- Fresh lemon juice and lemon wedges for garnish
Cook Mode (Keep your screen awake during cooking.)
- Put a rimmed baking sheet in the oven and preheat it to 425F.
- Using a food processor, pulse the panko and pecans until finely chopped. In a shallow bowl or plate, combine the panko mixture with rosemary and 1/2 teaspoon of seafood seasoning. In another shallow dish, whisk the eggs until lightly beaten.
- Season the flounder with the remaining 1 1/2 teaspoons of seafood seasoning. Dip each piece of fish into the eggs, then coat it thoroughly with the panko-pecan mixture.
- Take out the heated baking sheet, spray it with the cooking spray, then place the coated fish on the hot pan. Spray the tops with cooking spray as well. Bake until the fish easily flakes with a fork, about 8 to 10 minutes.
- Once baked, drizzle the fish with fresh lemon juice before serving. Optionally, garnish with lemon wedges and rosemary sprigs.
