These Sheet Pan Crispy Flounder Lettuce Wraps are a fresh, low-carb seafood dinner packed with crunchy textures and bold flavors. Oven-baked panko-crusted flounder is layered into crisp butter lettuce cups with a vibrant Spring Radish Slaw and finished with a creamy High-Protein Jalapeño-Lime Crema. Ready in under 30 minutes, this healthy sheet pan meal delivers restaurant-quality flavor without frying.
⏱️ Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 14 minutes
Total Time: 29 minutes
Servings: 4
🛒 Ingredients
The Sheet Pan Flounder
- 4 flounder fillets (about 4 oz each)
- 2 tbsp olive oil
- 1/2 cup panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp smoked paprika
- Salt and freshly ground black pepper, to taste
- Cooking spray
The Spring Radish Slaw
- 1 cup matchstick radishes
- 1 cup shredded green cabbage
- 2 tbsp fresh dill, chopped
- 2 tbsp apple cider vinegar
- 1 tsp honey
- Pinch of salt
The High-Protein Jalapeño-Lime Crema
- 1/2 cup 0% Greek yogurt
- 1 jalapeño, seeded and finely minced
- Juice of 1 lime
- 1 garlic clove, minced
- 1 tsp honey
- Pinch of salt
The Assembly
- 1 head butter lettuce, leaves separated and washed
- Lime wedges, for serving
👩🍳 How to Make It
1. Prepare the Sheet Pan
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow bowl, combine the panko breadcrumbs, garlic powder, smoked paprika, salt, and black pepper.
2. Bake the Crispy Flounder
Brush the flounder fillets with olive oil, then press both sides firmly into the seasoned panko mixture until evenly coated.
Arrange the fillets on the prepared baking sheet and lightly spray with cooking spray. Bake for 12–14 minutes, or until the coating is crisp and golden brown and the fish flakes easily with a fork.
3. Make the Spring Radish Slaw
While the fish bakes, combine the matchstick radishes, shredded cabbage, fresh dill, apple cider vinegar, honey, and a pinch of salt in a bowl. Toss well and let the slaw rest for 5 minutes to develop its bright, refreshing flavor.
4. Prepare the Jalapeño-Lime Crema
Whisk together the Greek yogurt, minced jalapeño, lime juice, garlic, honey, and salt until smooth, creamy, and well combined.
5. Assemble the Lettuce Wraps
Layer two butter lettuce leaves together for extra support. Add a generous spoonful of the spring radish slaw, break the crispy flounder into bite-sized pieces, and arrange them over the slaw.
6. Garnish and Serve
Drizzle generously with the jalapeño-lime crema and serve immediately with fresh lime wedges for an extra burst of citrus.
🥗 Nutrition (Per Serving)
Calories: Approximately 310 kcal
Protein: Approximately 30g
