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 (6-ounce) flounder fillets
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
How to Make It
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.
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This is the perfect weeknight protein. Lean, tasty, quick. Have made this a number of times since 2004. Have served it with roasted potatoes and green veg, brown basmati rice and roasted carrots, lemon bulgur pilaf with pine nuts and Italian green beans. It is good as it stands