Parmesan Herb Baked Flounder


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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.

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  • Nonstick cooking spray
  • 4 (6 oz. each) flounder fillets
  • 1/3 C. (about 1 1/2 oz.) grated Parmesan cheese
  • 1/4 C. low-fat mayonnaise
  • 2 Tbs. minced green onions
  • 1/4 C. dry breadcrumbs
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper

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Preheat the oven to 400 degrees. Line a baking sheet with foil and coat it with nonstick cooking spray. Place the fish on the baking sheet. In a small bowl, combine the cheese, mayonnaise and onions; spread them evenly over fish. Combine the breadcrumbs, basil, oregano, salt and black pepper and sprinkle it evenly over the fish. Lightly coat the fish with cooking spray. Bake for 10 minutes or until the fish flakes easily when tested with a fork.

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