Low-Carb Flounder Recipes (Keto-Friendly Options!)

Low-Carb Flounder Recipes

Did you know flounder is low enough in saturated fat that it can help lower cholesterol? And, 8 ounce serving of flounder has more than 30 grams of protein! Now that’s impressive.

You can add flounder to your daily routine easily. You can bake it, broil it, sautée it, or even grill it. You can also fry it, but that’ll defeat our purpose of low-carb. Serve with steamed vegetables for an amazing low-carb meal.

But that’s not all, flounder is low in fat, provides lots of minerals like Vitamin C, Calcium, and Iron. It can even reduce inflammation! But enough of all that jazz, you’re here for low-carb flounder recipes, so let’s get to it.

1. Keto Parmesan Crusted Flounder Fish

Right off the bat, we can tell the flavor for this recipe has to be amazing. It’s not your traditional super-healthy and grilled, but it’s healthy and low-carb enough since almond flour was used here for the breading. The Parmesan is a good little kick/addition to the flavor.

Very little salt is used in this recipe (just a ¼ teaspoon) and very little Mayo. Best of all? bake it in just 15 minutes and serve. It’s a quick dish that has lots of flavors and is still healthy. This keto breaded fish is a winner in my book. This recipe is also gluten-free friendly. 

The nutrition facts: Just 195 calories for 1 fillet serving, 1g carbs, 19g protein, 10g fat, 253mg of sodium.

2. Oven Poached Flounder with Garlic

If you want a super healthy and low-carb recipe, there you have it. Just garlic and olive oil can make all the difference. If you’re familiar with the Mediterranean diet, this fits right in.

What you get here is fish that’s bathed in an olive oil and garlic mixture, lightly salted and with fragrant thyme on top. While it may sound like lots of olive oil, you’re definitely not eating all of it. Don’t forget the lemon wedge here – it makes all the difference.

The recipe maker used thin fillets here, extra virgin olive oil, minced garlic, thyme, and lemon wedges. This bakes in 12-15 minutes and prep time can be as little as 5 minutes. The beautiful part of this recipe is that you’re mostly using ingredients you already have at home.

3. Oven Baked Flounder

This recipe will make you look like a chef because the mixture looks fancy. What I love about this is that you’re not adding too much oil here, you’re simply brushing the flounder with a coating of olive oil, garlic, and parsley flakes.

This recipe is not all baking. Bake for seven minutes and 3 minutes on broil will give it a different texture than simply-baked fish. This is probably my favorite flounder recipe from the bunch.

While we don’t have the nutrition facts, the ingredients include olive oil, salt, black pepper, lemon, and garlic powder. The recipe also includes how to bake vegetables to go along with it, although you should avoid the potatoes if you truly want to keep it low carb.

Choosing Nutrition Team

Here at Choosing Nutrition, our goal is to help people with making smarter food choices. Whether you're wondering about vegan, keto, paleo, or other diets, we'll help you determine which options fit your nutritional lifestyle. Our staff is composed of registered dieticians, nutritionists, and health-conscious individuals.

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