Light and Easy Recipes and Meal Ideas

Breaded & Baked Flounder

Calories: 257
Breaded & Baked Flounder

This easy, tasty week-night recipe is brought to you in part by my friends and partners at Seafood at Home. I develop some recipes for them to help inspire viewers to eat more fish. It's versatile, healthy and delicious. You can find all kinds of different seafood recipes and ideas on their blog: Seafood at Home.


This baked and breaded flounder is good for any day of the week. Just a note for this recipe: although the olive oil is "sprayed" onto the fish, I still count 1 SmartPoint for the oil - for each piece of fish - since I spray somewhat liberally.


You can find the recipes and directions for the side dishes here:


Pan-cooked Corn


Recipe makes 5 servings (2 - 3 oz. pieces of fish per serving). WW SmartPoints and nutrition information exclude side dishes.

Yield/Servings: 5 servings Serving Size: 2 filets (or 6 oz.) Total Cook/Prep time: 30 minutes


  • 10 Filets of frozen flounder (thawed according to package directions)
  • 2 cups seasoned breadcrumbs
  • 2 eggs (scrambled)
  • Olive Oil Spray
  • 3 Lemons (cut in wedges)


Preheat oven to 450 F (this may seem high but will help the breadcrumbs to brown a bit)

Dip each fish filet into the scrambled egg, and then the breadcrumbs to coat

Place the breaded fish on a parchment lined baking sheet

Spray with olive oil

Bake for 10 minutes

Squeeze the lemon wedges to drizzle juice onto the fish

Serve with Coleslaw and/or Corn on the Cobb

  5 (3 reviews)
  • Subscribe to get new recipes delivered to your inbox.