Quick, easy, and all made on a single pan. This One Pan Crispy Flounder & Vegetables is a perfect dish any night of the week.
Y'all know that I have a love for one pan meals. And with Kelsie now on the local swim team, quick and simple dinners are essential. She has practice at least 3 times a week, and then she still has dance class once a week. So for at least four nights a week we are busy, and dinner has literally been the last thing on my mind.
It's so hard to balance it all, and I'll be honest, if she were in public school, swim team would have never happened. I have no idea how some of those kids/parents balance it. We are at the pool from 7 to 8, and the team age group above her, is there even later.
I've been thinking about finally breaking and getting an instant pot, because let's face it, that would save my sanity when it comes to dinner. Until then though, I'll be making one pan meals like this healthy Crispy Flounder & Vegetables.
I buy individually sealed frozen flounder fillets to save money, and the organic ones are just as delicious. You'd think that by living along the gulf coast that fresh seafood would be cheap, but nope, we pay the same as the rest of y'all that live in the middle of the US. :-/
You could totally use any vegetable in this recipe. We used asparagus because it pairs perfectly with the light flavor of the fish, and we all love it. You could use green beans, if that's what your family likes. If you aren't into fish, trade it out with chicken. Totally fine, I've done it a few times myself.
One Pan Crispy Flounder & Vegetable ingredients:
- flounder filets
- salt and pepper
- eggs
- milk
- Italian panko bread crumbs
- parmesan cheese
- garlic powder
- red potatoes
- asparagus
- olive oil
You can swap out the asparagus for:
green beans - brussels sprouts - broccoli - zucchini
Can I use tilapia in place of flounder?
You can, they are both white fish, with very similar textures.
More one pan recipes to make life easier:
- Sheet Pan Sausage, Asparagus, and Sweet Potato
- One Pan Spicy Ranch Chicken and Veggies
- Sheet Pan Cajun Chicken
One Pan Crispy Flounder & Vegetables
Quick, easy, and all made on a single pan. This One Pan Crispy Flounder & Vegetables is a perfect dish any night of the week.
Ingredients
- 4 flounder filets
- salt and pepper
- 2 eggs
- ¼ cup milk
- 2 cups Italian panko bread crumbs
- 2 cups shredded parmesan cheese
- 1 teaspoon garlic powder
- 1 pound red potatoes, quartered
- 1 bunch asparagus, ends trimmed
- 2 tablespoons olive oil
Instructions
- Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Set aside.
- In a shallow dish whisk together the eggs and milk. In another shallow dish, stir together the panko, parmesan cheese, garlic powder, salt and pepper to taste. Set aside.
- Lay the potatoes onto the sheet pan, drizzle with 1 ½ tablespoons olive oil, season with salt and pepper. Bake for 15 minutes. Remove from the oven.
- Salt the fish, and dredge it into the egg mix, and then coat with panko. Lay on the baking sheet.
- Drizzle the remaining olive oil onto the asparagus, and lay one the sheet pan. Season with salt and pepper. Place the pan back into the oven and bake for 15 to 20 minutes, until the fish flakes in the center with a fork. Serve hot.
Notes
Depending on the thickness of your flounder filet, you may need to adjust your bake time. Fish should be cooked to an internal temperature of 145 degrees.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 753Total Fat: 30gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 215mgSodium: 1678mgCarbohydrates: 64gFiber: 5gSugar: 5gProtein: 54g
Alli Smith
I'm also a lover of one- pan meals and seafood so I'm excited about making your crispy flounder and veggies. It looks delicious and I like that cleanup is so easy.
Joanna
Enjoy it Alli, so good, and I'm sure that you will love it!
Karen Morse
I love one pan recipes like this that are also packed with flavor and all the good stuff! Thanks for the recipe, the fish sounds perfect especially since it's light. I would love to try this one of these days!
Joanna
I hope you get to try this one soon Karen!
Terri Steffes
My husband and I would love this. We love fish and asparagus together so much. I love the roasted deliciousness of this dish. Baking it helps make it more healthy and good for you.
Joanna
I hope you make this one soon!
candy
Flounder is such a great tasting white fish to eat. All flaky and moist. One pan meals are my go to thing. They are easy to make and clean up.
Joanna
That's one of the reason I love flounder so much! 😉
Amber Myers
I just love pan meals! They are so easy to make, which is a plus for me. This one looks incredible! I'm pretty sure everyone in my family would like it.
Joanna
Aren't one pan meals the best?! Hardly any clean up, yay!
GiGi Eats
Mmm ! I love crispy. And I love fish! SO THIS WORKS FOR ME!
Joanna
Enjoy it!
valmg @ Mom Knows It All
My husband would really enjoy this meal. Flounder is one of his favorites and that coating on the outside looks perfect.
Joanna
Flounder is one of my favorites as well. The coating really gives it that crispy texture, yum!
Carol Cassara
Talk about a lovely dinner idea! I don't eat chicken, beef, or pork as much as I used to and I'm really happy that you used fish for this recipe although I know that it can be replaced, I prefer the fish! I would love to make this!
Joanna
I hope you enjoy this one. We are starting to eat less chicken lately, and this fish dish really hits the spot.
Jeanette
This looks amazing! We do not eat a huge motivation or household mostly because I don't know that you can. This is the perfect way to get some omega-3's and enjoy every last bite.
Doria
I'm a huge fan of one-pan recipes! Things are so busy lately and timing can get rough when I have to worry about multiple things going in and out. Thanks for sharing, we'll definitely try this!
Joanna
You'll love this one for those busy nights!
Tasheena @ SimplyTasheena.com
My family loves seafood and I'm always looking for simple yummy recipes to make for them. Can't wait to give this a try.
Alison Rost
One pan recipes are the best especially during Spring and Summer because they make life easier. It's also perfect for parties and get togethers! I just love the convenience and how flavorful it is when it's done cooking! I'm keeping the recipe.
Brandy
I don't think that I have ever eaten flounder. This recipe looks like a great idea to whip up for dinner though. I appreciate this idea, it will get us eating more vegetables too, a win/win!
Joanna
Flounder has such a nice light flavor, you should try this!
Emily
I am all for one pan meals, the quicker and easier the clean up is the better. This looks like a great dinner idea!
Kita Bryant
These look so good! I have not cooked with flounder in a very long time!
Joanna
Go for it! This makes it quick and easy.
Sara Welch
I need to make this for the family sometime. The breading you used is seriously the best.
Joanna
Thanks! It makes it perfectly crispy!
Ricci
I am usually not a fish fan but this flounder looks really good! I may need to try this!!
Joanna
I'm only a fan of flaky white fish! 🙂 It makes all the difference in the world.
Corina Blum
I am always keen on recipes that use fewer pans and this looks delicious! It's also not the kind of meal many people would immediately think of making as a sheet pan dinner but looks like it works really well.
Joanna
Yea, I agree, not many people would think of a fish sheet pan dinner. I try to make everything in one pan, and this one was a hit!
Bethel Esmillarin
This is perfect for busy Moms! Veggies and meat all cooked at the same time. I like your posts because its good for the health.