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baked flounder recipe Citrus Herb Crust with Tomato Gems
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Pescatarian
Description
This baked flounder recipe with a citrus herb crust and tomato gems is an ultimate weeknight solution for delicious, healthy seafood, offering a bright, aromatic experience.
Ingredients
- 1.5 lbs flounder fillets, fresh or thawed frozen
- Zest and juice from 1 lemon
- Zest and juice from 1 lime
- 0.25 cup chopped fresh parsley (flat-leaf or curly)
- 2 Tbsp chopped fresh dill (or dried dill if that is on hand)
- 2 Tbsp chopped fresh chives
- 0.5 cup panko breadcrumbs
- 3 Tbsp extra virgin olive oil (or melted unsalted butter if preferred)
- 1 pint cherry or grape tomatoes, halved
- 0.5 tsp fine sea salt
- 0.25 tsp freshly ground black pepper
- 0.25 tsp garlic powder (optional)
Instructions
- Prep Fish: Pat your flounder fillets completely dry with paper towels. Season lightly with salt and pepper.
- Make Crust: In a small bowl, combine panko breadcrumbs, citrus zest, chopped fresh herbs, melted butter or olive oil, and a pinch of salt and pepper. Mix until well combined and crumbly.
- Assemble and Top: Place flounder fillets on a lightly oiled baking sheet or parchment-lined pan. Evenly press the herb-citrus breadcrumb mixture onto each fillet. Arrange halved cherry tomatoes around and over the fish.
- Bake Flounder: Preheat oven to 400 F (200 C). Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork, and the crust is golden brown. The tomatoes will be soft and slightly bursting.
Notes
Investing in quality ingredients makes a difference (consider wild-caught flounder, organic herbs/citrus, and artisanal panko). For dietary needs, use gluten-free panko, dairy-free butter or olive oil, or almond flour/Parmesan for low-carb. Flavor variations include red pepper flakes, Parmesan in the crust, or balsamic glaze on tomatoes. If the crust browns too quickly, loosely tent the baking sheet with foil.
- Prep Time: 12 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet (approx. 170 g)
- Calories: 300 calories
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 70 mg