Parmesan Herb Baked Flounder

Cooking Light
Mayonnaise helps the breadcrumbs adhere to the fish. Serve with white and wild rice or on a hoagie roll with lettuce and tomato for a fish sandwich.
4 servings (serving size: 1 fillet)


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4 (6-ounce) flounder fillets
Cooking spray
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper


Preheat oven to 400°.

Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.

Created date

January 2004

Nutritional Information

Calories 241
Caloriesfromfat 21 %
Fat 5.5 g
Satfat 1.9 g
Monofat 1.1 g
Polyfat 0.7 g
Protein 35.9 g
Carbohydrate 10 g
Fiber 0.7 g
Cholesterol 87 mg
Iron 1.6 mg
Sodium 606 mg
Calcium 157 mg