The Best Baked Flounder: Sun-Dried Tomato Breaded with Goat Cheese

A few weeks ago, I think I made the best fish I’ve ever made in my life!  I think the practice, practice, practice of cooking it finally paid off.   Fish is one of those foods that I think beginner cooks don’t know how to cook.  Mostly because they overcook it.  Fish only needs to cook about 10 minutes per inch, so if you’re putting a piece of cod or flounder in the oven for 20 minutes, you’ve greatly overcooked it and its going to be dry and tasteless.

So if you want to make juicy, crunchy, tasty fish, try out this recipe!


1 lb. Flounder, separated into 4 pieces

4 oz. Goat cheese

1 & 1/2 Tbsp. Butter

1 cup Sun-dried tomato breadcrumbs**

1.  Preheat oven to 375 F.

2.  Melt butter in a bowl in the microwave for 60 seconds.

3.  Place breadcrumbs on a plate or wax paper.

4.  Dip each piece of fish into the butter and allow the butter to drip off the fish.

5.  Place fish into bread crumbs and coat both side of fish.

6.  Place a tablespoon of goat cheese on one end of fish.  Roll fish so that cheese is inside of it.  Dip again in bread crumbs to fill in gaps.

Place is lightly greased pan and bake in oven for 20 minutes.  Serves 4 (4 oz. servings each person).

Meal Tip!!:  Add steamed green or mixed beans with a salad for a complete meal that is less than 450 calories!

Nutrient content (per serving):  Calories: 328,   Fat: 13.5 g,   Protein: 31 g.

 **I purchase sun-dried breadcrumbs at Whole Foods Market in the seafood department.  No worries if you don’t have a WFM, check the seafood department at your local grocery store, they may have it or something similar.  If not, make your own with breadcrumbs and a sun-dried tomato dry seasoning.



About Kimberly Dawson, M.S.

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