Parmesan Crusted Flounder

This simple fish dish can be made with any white fish filets but we are partial to flounder or cod. If you have low-FODMAP breadcrumbs and Parmesan cheese at hand you will be able to make this dish with last minute notice.

Makes 2 to 3 servings



  1. Position rack in middle of oven. Preheat oven to 300°F/150°
  2. Grate the two slices of bread on the largest holes of a box grater (watch your knuckles!) or use the shredding disc of a food processor. Your aim is to make large-ish, somewhat textured pieces. Scatter these fresh breadcrumbs out in a single layer on a rimmed baking sheet pan and bake for about 5 to 9 minutes or until very lightly toasted; stir them once during baking for even toasting. Cool completely.
  3. Increase oven to 400°F/200° Lay the fish filets flat in an ovenproof casserole dish. Season well with salt and pepper; we go light on the salt and generous with the pepper.
  4. Stir together the cooled breadcrumbs, Parmigiano, melted butter and oil in a small bowl until well combined. Season with salt and pepper. Pat breadcrumb mixture evenly over the fish.
  5. Bake for 20 to 25 minutes or until breadcrumbs are golden and the fish is no longer opaque. Serve immediately with lemon wedges.


  • You can brown the butter for a nutty, rich flavor before incorporating with the remaining ingredients.

If You Can Tolerate


  • If you have passed the fructan garlic Challenge, feel free to use regular olive oil and add 1 minced garlic clove to the breadcrumb mixture.
  • If you have passed the fructan wheat Challenge, feel free to use regular breadcrumbs, in which case the dish will no longer be gluten-free.
This delicious recipe brought to you by FODMAP Everyday