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
- Italian panko bread crumbs
- parmesan cheese
- garlic powder
- red potatoes
- 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
- 4 flounder filets
- salt and pepper
- 2 eggs
- 1/4 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
- 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 1/2 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.
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: 4 Serving Size: 1
Amount Per Serving: Calories: 753Total Fat: 30gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 215mgSodium: 1678mgCarbohydrates: 64gFiber: 5gSugar: 5gProtein: 54g