Sheet Pan Crispy Flounder Lettuce Wraps with High-Protein Sauce
Description
These crispy flounder lettuce wraps are light, fresh, and packed with protein. The fish is oven-baked (not fried) for a golden crunch, then tucked into crisp lettuce leaves and topped with a creamy, high-protein yogurt-based sauce. Perfect for a healthy lunch or dinner that feels indulgent but stays clean.
Time
Prep: 15 minutes
Cook: 15–18 minutes
Total: ~30 minutes
Ingredients
For the Crispy Flounder
4 flounder fillets (about 500–600g)
1 cup panko breadcrumbs
½ cup whole wheat flour (or regular)
2 eggs
1 tsp garlic powder
1 tsp paprika
½ tsp black pepper
1 tsp salt
1 tbsp olive oil (for drizzling)
For the High-Protein Sauce
1 cup Greek yogurt (high-protein base)
1 tbsp mayonnaise (optional for richness)
1 tbsp lemon juice
1 tsp Dijon mustard
1 garlic clove (minced)
1 tbsp chopped fresh dill or parsley
Salt & pepper to taste
For the Wraps
1 large head butter lettuce or romaine leaves
1 cup shredded cabbage or slaw mix
1 carrot (julienned)
½ cucumber (thinly sliced)
Optional: avocado slices, chili flakes, or hot sauce
Instructions
1. Preheat & Prep
Preheat oven to 220°C (425°F)
Line a sheet pan with parchment paper
2. Bread the Flounder
Set up 3 bowls:
Flour + spices
Beaten eggs
Panko breadcrumbs
Coat each fillet: flour → egg → panko
Place on sheet pan and lightly drizzle with olive oil
3. Bake
Bake for 15–18 minutes, flipping halfway
Fish should be golden and crispy
4. Make the Sauce
Mix all sauce ingredients in a bowl
Chill until ready to serve
5. Assemble Wraps
Place crispy flounder into lettuce leaves
Top with cabbage, carrot, cucumber
Drizzle generously with sauces
FAQs
Can I air fry instead?
Yes! Cook at 200°C (400°F) for 10–12 minutes.
Is this low-carb?
Use almond flour + crushed nuts instead of breadcrumbs.
How do I store leftovers?
Keep fish separate from veggies and reheat in oven for crispiness.
Nutritional Information (Per Serving – approx.)
Calories: 350–400 kcal
Protein: 30–35g
Carbs: 20–25g
Fat: 12–15g