Keto Baked Flounder: The Perfect Low-Carb, Flavor-Packed Dinner

Are you tired of the same old chicken and broccoli routine on your keto diet? Let’s be real: sometimes you just need a change. That’s where this delicious Keto Baked Flounder recipe comes in. It’s a simple dish, but don’t be fooled—the flavors are out of this world. And, it’s the perfect meal for anyone looking to enjoy a light, flaky, and healthy fish dinner without the carbs.

Flounder has a subtle, delicate flavor that pairs beautifully with keto-friendly herbs and spices. Plus, it’s quick and easy to make, making it a lifesaver on busy weeknights. This baked flounder recipe delivers all the buttery, herby goodness you crave without any breadcrumbs or flour, and trust me, it still packs all the crunch and flavor you want. Ready to dive in? Let’s go step-by-step to create this low-carb masterpiece.

Why Flounder? And What Makes This Recipe Keto?

If you’re new to keto, you may have seen a lot of recipes focusing on meat-heavy ingredients. But seafood, especially lean white fish like flounder, is actually a great option! Flounder is low in calories, very low in carbs, and high in protein—just what you need to stay in ketosis without sacrificing variety.

This recipe is all about keeping it keto-friendly, which means no breadcrumbs, flour, or high-carb fillers. Instead, we’re using spices, butter, and a few keto tricks to give it that classic, crunchy texture and rich taste.

Ingredients You’ll Need

This recipe is straightforward, using ingredients you probably already have in your keto pantry. Let’s break it down:

For the Flounder

• 4 flounder fillets (fresh is best, but frozen will work if thawed properly)
• 3 tablespoons of melted butter (or ghee for a nutty flavor)
• 3 cloves of garlic, minced (garlic powder works in a pinch)
• Juice of 1 lemon (about 2 tablespoons)
• Zest of 1 lemon
• Salt and pepper, to taste
• 1 tablespoon fresh parsley, chopped (optional, for garnish)

Keto-Friendly Breading

• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme (or rosemary for a bolder flavor)

If you like it spicy, throw in a pinch of cayenne pepper or red pepper flakes to add a little kick. Trust me, it’s worth it!

Step-by-Step Guide: Making Keto Baked Flounder

• Preheat Your Oven: Start by preheating your oven to 400°F (200°C). A hot oven will help the flounder get that nice, crispy texture.
• Prep the Breading: In a medium bowl, combine the almond flour, Parmesan, paprika, oregano, and thyme. Stir until well mixed. The almond flour and Parmesan give the flounder a fantastic crust without adding carbs. It’ll mimic that satisfying crunch you get from breadcrumbs, but it’s all keto-friendly.
• Prepare the Butter-Garlic Mixture: In a small saucepan or microwave-safe bowl, melt the butter. Add the minced garlic, lemon juice, and lemon zest, and stir well. The lemon adds brightness, and the garlic brings that warm, inviting aroma that makes the whole kitchen smell like heaven.
• Season the Fish: Pat the flounder fillets dry with a paper towel—this helps the breading stick. Season each fillet lightly with salt and pepper on both sides. Flounder is a delicate fish, so a light sprinkle is all you need.
• Dip and Dredge: Using a brush or spoon, lightly coat each fillet with the butter-garlic mixture. Next, press the fillets into the almond-Parmesan mixture, ensuring each piece is well-coated on both sides. Don’t be shy—press that breading on firmly so it sticks.
• Bake to Perfection: Arrange the coated fillets on a baking sheet lined with parchment paper or lightly greased with cooking spray. Drizzle any remaining butter-garlic mixture over the fish. Bake for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork. For an extra golden crust, switch to broil for the last 2-3 minutes. Keep an eye on it to avoid burning!
• Garnish and Serve: Once baked, sprinkle some fresh parsley on top and maybe an extra squeeze of lemon juice if you like it zesty. Serve hot and enjoy every bite of this keto-friendly fish feast.

Tips for the Best Keto Baked Flounder

• Go Fresh, If Possible: Fresh flounder gives you the best texture and flavor. But if you’re using frozen, make sure it’s fully thawed and patted dry before you start.
• Adjust the Baking Time for Thickness: Flounder fillets are generally thin, so they cook quickly. But if yours are thicker, add a few more minutes to avoid undercooking.
• Don’t Skip the Lemon Zest: The zest is crucial here; it’s what gives the fish a fresh, bright flavor that balances the rich butter.
• Serve with Keto Sides: Pair your baked flounder with keto-friendly sides like roasted asparagus, garlic cauliflower mash, or a big salad loaded with avocado and cucumber.

Why This Recipe Works for Keto

The magic of keto baking lies in creating dishes that taste indulgent while keeping carbs at bay. Almond flour and Parmesan make a fabulous crust without any gluten, and the buttery, garlicky coating satisfies your cravings for something rich. Flounder’s mild flavor lets the seasonings shine through, making it a hit even if you’re not usually a “fish person.” Plus, this recipe is naturally gluten-free and packed with healthy fats from the butter and fish.

Variations to Try

• Spicy Cajun Flounder: Swap the thyme and oregano with Cajun seasoning for a spicy twist. Add some cayenne if you’re feeling bold!
• Italian Herb Flounder: Add a sprinkle of Italian seasoning and some basil for a Mediterranean vibe. Serve with marinara sauce on the side for dipping.
• Pesto-Parmesan Flounder: Mix a tablespoon of keto-friendly pesto into the butter mixture before brushing it on the fish. It adds an herby, nutty depth that’s irresistible.

Perfect Side Dishes for Keto Baked Flounder

Looking for the ideal sides to complete this low-carb meal? Here are a few ideas:

• Zucchini Noodles with Garlic Butter Sauce: Light and quick, zoodles soak up any extra sauce from the flounder and complement its flavors perfectly.
• Roasted Brussels Sprouts with Bacon: Crispy, caramelized Brussels sprouts with bacon bits add a salty, crunchy bite that’s hard to resist.
• Cauliflower Rice Pilaf: Season cauliflower rice with a bit of turmeric and parsley to make a light but filling side that’s keto-friendly and grain-free.
• Avocado & Cucumber Salad: This cool, creamy salad with a dash of lime is refreshing and keeps the meal light.

How to Store and Reheat Keto Baked Flounder

If you have leftovers, store the fish in an airtight container in the fridge for up to 3 days. Reheat it in the oven at 350°F for about 5-7 minutes or until it’s warmed through. Avoid microwaving, as it can make the fish rubbery.

Nutritional Breakdown (Per Serving)

Curious about the macros? Here’s the breakdown for one flounder fillet (based on a recipe serving four):

• Calories: ~230
• Protein: ~24g
• Fats: ~16g
• Carbs: ~3g (mostly from almond flour)
• Fiber: ~1g
• Net Carbs: ~2g

With numbers like that, this Keto Baked Flounder recipe fits snugly into your daily macro goals, letting you indulge in a tasty meal without derailing your diet.

Conclusion on Keto Baked Flounder

This Keto Baked Flounder is a game-changer for anyone who wants a quick, easy, and flavorful way to add more variety to their keto dinners. Its flaky texture and crisp crust, combined with the buttery garlic and lemon zest, make it anything but boring. And while it’s a dish that feels fancy, it’s actually beginner-friendly and doesn’t require any special skills.

So, grab those flounder fillets and start preheating your oven because tonight, you’re in for a keto meal that’s light on carbs but heavy on taste. Serve it up, watch your family devour it, and relish the fact that you just made a delicious, nutritious meal in no time at all. Happy keto cooking!

Keto Baked Flounder Recipe

Print Recipe

A light, crispy, and flavorful Keto Baked Flounder recipe perfect for the keto diet! Flounder fillets are coated in a garlic-lemon butter, almond flour, and Parmesan crust, then baked to golden perfection. It’s an easy, low-carb dinner that’s ready in under 20 minutes, ideal for a quick, healthy meal.

• Author: Jane Summerfield
• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Category: Main Course, Dinner
• Method: Baking
• Cuisine: American, Keto, Low-Carb
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

• 4 flounder fillets
• 3 tablespoons melted butter
• 3 cloves garlic, minced
• Juice of 1 lemon (about 2 tablespoons)
• Zest of 1 lemon
• Salt and pepper, to taste
• 1 tablespoon fresh parsley, chopped (optional)

Keto-Friendly Breading:

• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme (or rosemary)
• Optional: pinch of cayenne pepper or red pepper flakes for spice

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Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease with cooking spray.
2. In a medium bowl, mix the almond flour, Parmesan, paprika, oregano, and thyme.
3. In a small bowl, combine the melted butter, minced garlic, lemon juice, and lemon zest.
4. Pat the flounder fillets dry with a paper towel. Lightly season with salt and pepper on both sides.
5. Brush each fillet with the butter-garlic mixture, then press it into the almond-Parmesan mixture to coat both sides.
6. Place the coated fillets on the baking sheet, drizzle any remaining butter-garlic mixture on top.
7. Bake for 12-15 minutes, until the fish is opaque and flakes easily with a fork. For a golden crust, broil for the last 2-3 minutes, watching closely.
8. Garnish with parsley and serve with a lemon wedge, if desired.

Notes

• For a thicker crust, press the breading mixture firmly onto the fish.
• For extra flavor, try adding Italian seasoning or fresh herbs like basil.
• Pairs well with roasted vegetables or a side salad.

Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.

Nutrition

• Serving Size: 1 flounder fillet
• Calories: 230
• Sugar: 0g
• Sodium: 300mg
• Fat: 16g
• Saturated Fat: 7g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 3g
• Fiber: 1g
• Protein: 24g
• Cholesterol: 85mg