Flounder with Baked Panko Crust and Poached Eggs

Submitted by Liz Novak on Fri, 06/23/2017 - 20:02

Panko crusted flounder with poached eggs

While studying for an exam, I stumbled upon my new favorite brain-food breakfast. Proteins help in alertness, fish oils are said to improve memory, and heck, a runny egg on anything usually makes it better. Consider the theory confirmed; not only is the runny yolk adding richness to the tender, flaky flounder baked inside a panko crust, the egg is packing in even more protein!

Panko crusted flounder with poached eggs


Time is a tricky thing. Surrounded by projects in this old house, a huge exam snuck-up on me and the remaining study-time seemed like grains of sand slipping through my fingers. However, how much time you have isn’t as important as how well you use it. My regimented cramming week was based on efficient studying. And to ensure efficiency, I made sure I was eating lots of protein, getting plenty of vitamin B, sleeping well, and exercising regularly. My mother laughs that my procrastination must have really peaked if it took an exam to get me jogging again, but I was determined to get my brain in its best condition in every way that I could.

Cooking time became little brain rests for me. I tried to strike a balance between easy cooking and maximum nutrition for studying. This was one of the best recipes that came out of my week of exam cramming. And hey! I passed the exam. I’m not saying these fish are the reason I’m now a certified project management professional. But these fish might be the reason why I’m a certified project management professional.

Whether you’re looking for a great brain-food meal or just an impressive looking breakfast for two, give this flounder recipe a try! It’s also a great way to practice poaching eggs - I promise it’s really not as difficult as it looks. A video is included in the recipe below.

Panko crusted flounder with poached eggs

Panko crusted flounder with poached eggs

Panko crusted flounder with poached eggs

Panko crusted flounder with poached eggs

Panko crusted flounder with poached eggs

Recipe (serves two)

  • 2 flounder fillets
  • ¼ cup cream or milk
  • ½ cup panko crumbs
  • Zest of ½ lemon
  • ½ tbsp chopped thyme + a little extra
  • ¼ cup grated parmesan cheese
  • 1+ tbsp butter
  • 2 eggs

Preheat the oven to 375F. Heavily butter an oven-safe pan. Mix the panko, zest, parmesan, and ½ tbsp thyme in a shallow bowl. Place the milk or cream in another small bowl. Dip the fillets into the cream and then into the panko mix, being sure to get the mix on both sides. Place these onto the buttered pan. Mix the remaining cream and mix together, then sprinkle this over the fish. Cook for 25 minutes. When there is about 10 minutes left of baking, bring a pan of water to a strong simmer. You don’t want this to be a raging boil; think of it as an egg jacuzzi. Crack each egg gently into its own little bowl or ramekin. Then gently pour the eggs into the water. After about 20 seconds, turn the heat off. Remove the eggs when they are white over the yolks (about 3-4 minutes), and place onto the fish. Sprinkle remaining thyme onto eggs. Salt and pepper to taste.

Panko crusted flounder with poached eggs

Panko crusted flounder with poached eggs

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