I know I (Becca) am constantly hearing about the health benefits of fish, both for us as adults, and our growing children, and this is an amazingly delicious way that my whole family loves to eat our fish. Even though we live about as far away from the ocean as you can get, there are plenty of good wild caught, frozen options. I've chosen to use wild Alaskan flounder here, due to its relatively low cost & low 'fishy' flavor, as well as easy accessibility. If I can get it in my small-town Arkansas grocery store, I'm sure you can find it in your town also. As an added bonus, it is on the low mercury list that is healthy to eat 2-3 times per week, even for pregnant or nursing women & small children. You might notice that tuna, as well as some other fairly common fish are not, just FYI. That being said, feel free to substitute your family's favorite fish. Just prepare it according to the package instructions, and a minute or two before it's completely finished, add the delicious topping and finish off under the broiler. Add some of my Buttery Lemon Pepper Parmesan Noodles and a steamed vegetable, and you have a restaurant quality meal ready in no time, for a fraction of the cost & calories! Everyone asked for seconds on the fish, which makes it a definite winner in my book!
Creamy, Parmesan-Topped Flounder
1 pound frozen flounder fillets (this was 6 thin pieces in my bag from Sam's Club)
2/3 cup 'real' grated parmesan cheese (not the powdery stuff in the can)
1/2 cup light mayonnaise (I use Kraft with Olive Oil)
2 Tablespoons lemon juice (I use the green bottled kind)
1/2 teaspoon dried basil
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
Preheat oven to 425 F. Bake fish on foil-lined baking pan until just nearly done, approximately 10 minutes. It should be not translucent, and easily 'flake' with a fork on the thinner portions for sure before adding the topping.
Meanwhile, combine all topping ingredients in a small bowl (parmesan, mayo, lemon juice, basil, pepper, and garlic powder). Stir well to combine. When fish is nearly finished baking, remove it from the oven and use the back of a spoon or spatula to gently spread the topping evenly among the pieces of fish.
Turn the broiler on and move the oven rack to the top position. Return fish to the oven until topping is bubbling and starting to brown, and fish is completely cooked through, approximately 5 minutes; even the thickest parts should flake easily with a fork.
Serve, and enjoy!!
Although I've changed it pretty drastically, this recipe was my inspiration: