Easy Crispy Flounder

I know it’s horrible, but every time I hear the word ‘flounder’, I think of the Little Mermaid‘s best friend. However, it is always reassuring that Flounder was not actually a flounder, but an Atlantic Blue Tang. πŸ™‚ I would hate to think about chomping on poor little Flounder! πŸ˜‰

Despite that little tid-bit of information, this meal was incredible!

It has officially moved up to the top in my “favorite ways to prepare a fish” list. The crunchy and flavorful crust and the soft, tender white fish made for an excellent meal.


Crispy Flounder


  • 2 flounder filets
  • 1 egg white
  • 1 cup panko bread crumbs
  • zest of 1 orange
  • 1/8 teaspoon fresh ground black pepper
  • dash of salt
  • 1 tablespoon olive oil


  1. In bowl, lightly beat an egg white and set aside.
  2. In another bowl, combine the panko bread crumbs, orange zest, pepper and salt. Stir together.
  3. In a sauce pan, add the olive oil and heat to medium-high heat.
  4. Dip both sides of the filets in the egg whites and dip into the bread crumb mixture.
  5. Place the filets in the pan with the olive oil.
  6. Cook well on both sides (about 3-4 minutes on each side).
  7. Serve with your favorite sides (red quinoa with steamed green beans, wax beans and carrots shown here).

Servings: 2




    1. It was be delicious, Leslie! Just put it in a 350F oven and bake until golden brown and the fish is cooked. Great suggestion. Enjoy! πŸ™‚

        1. Gosh, I guess it would depend on the size and thickness of your fish. I would bake for at least 15 minutes and then check from there to see how light golden brown it’s getting. Just keep checking on it to make sure it gets done. πŸ˜€

  1. Very tasty! After cooking fish, I removed the excess oil from pan and deglazed with the juice from the orange and added a pinch of cayenne. Yum!

  2. I’m always looking for a new fish recipe that both my husband and I will enjoy (he’s very picky, like a 3rd grader…lol) as trying to eat healthier in our old(er) age! Thank you! Have flounder in my freezer and this will be my next “experiment” on him!

  3. Just had this tonight. Made with Swai fish. Took a bit longer than 4-5 min to cook. Think next time I try baking it. However, it was fantabulous. Love the orange zest.

    1. I’m so happy to hear that! I’ve never cooked with Swai fish, but it sounds amazing! That little bit of orange zest sure does make a great pop of flavor! Mmm!

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