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Meghan’s Corner: Parmesan and Panko Crusted Flounder

Meghans Corner at Mustard Seed Sentinel

Meghan’s Corner: Parmesan and Panko Crusted Flounder

by Meghan E. White

Fish is a great lean protein. It’s high in omega-3 fatty acid which reduces inflammation, and helps protect your heart. Fish is also high in vitamin D which aids in calcium absorption that is necessary for bone health. Fish can boost your immune system, promote healthy brain function, and help your body produce new red blood cells. There are so many scientific studies showing the many benefits of regularly consuming fish.

You might appreciate the obvious health benefits of fish, but you don't enjoy eating it. This simple delicious recipe for white fish just might change your mind. I used wild caught flounder, but you can use whatever white fish you like. Cod, tilapia, or grouper would work well for this dish.

This recipe comes together easily and cooks fast. It would make a great weeknight supper. Add some rice and vegetables, and you’ve got a nutritious dinner. Fish lovers will be pleased with this delightful dish, and new fish converts will be made, at least, I hope. Make this moist, flaky, flavorful fish dish and add some variety to your cooking.

Happy Eating!

Then He said to them, “Follow Me, and I will make you fishers of men.” Matthew 4:19

Meghans Corner at Mustard Seed Sentinel

Parmesan and Panko Crusted Flounder


16 oz. wild caught flounder (5 fillets)

3 tablespoons salted butter (room temp)

2 crushed garlic cloves

1 teaspoon salt

½ teaspoon of fresh ground black pepper

½ cup panko bread crumbs

½ cup grated parmesan cheese (powdered or fresh)

zest of 1 lemon

juice of 1 lemon

2 teaspoons of fresh chopped parsley


1. Preheat oven to 425°

2. Line a baking sheet with parchment. If you use aluminum foil, spray with cooking spray.

3. In a small bowl add panko, parmesan, and lemon zest. Stir to combine.

4. In another small bowl mix softened butter and crushed garlic.

5. Pat each fillet dry with a paper towel.

6. Spread about a teaspoon of the garlic butter mixture evenly on top of each fillet. Sprinkle salt and pepper over all the fish.

7. Place each buttered fillet in the panko/parmesan bowl one at a time, and press the bread crumb mixture evenly onto the top of each piece of fish. Then place the fillets on the baking sheet.

8. Lightly spray the tops of the fish with cooking spray. This will help brown the panko.

9. Bake for 20 minutes.

10. Drizzle with lemon juice and fresh parsley before serving.


About the Author

Meghan White at Mustard Seed Sentinel

Meghan was born in Southern California where she spent most of her youth. After several moves during her childhood, she ended up in Oregon, where she stayed for many years. Meghan never dreamed of being a writer, but God told her to write about Joey. After a few years of writing, it was time for a change of scenery. So, Meghan, her husband, and two sons picked up and moved to Texas. If you listen close you might catch her saying “Ya’ll” from time to time. She loves encouraging kids and adults through writing.

You can read Meghan’s column on the 4th Wednesday each month here at Mustard Seed Sentinel. Connect with Meghan on her blog, Twitter, Instagram, and via email.

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