Flounder is a delicate, mild-flavoured fish perfect for a keto diet. This easy keto flounder recipe combines fresh flounder fillets with buttery garlic and lemon sauce, making it a delicious and low-carb meal option. The fish is pan-seared to perfection, ensuring a crispy exterior while keeping the interior tender and flaky. With minimal prep and cooking time, this recipe is ideal for busy weeknights or a quick, healthy lunch.

More about Keto Flounder

The combination of garlic, lemon, and butter enhances the flounder’s natural flavours without overpowering them. This dish is quick and easy to prepare but also nutritious and satisfying. Serve it with steamed vegetables or a fresh salad to keep it low-carb and keto-friendly. Whether new to keto or a seasoned pro, this flounder recipe will surely become a staple in your meal rotation.

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Easy Keto Flounder Recipe

Recipe by Eric

Servings

4

servings

Prep time

10

minutes

Cooking time

10

minutes

Total time

20

minutes

Ingredients:

• 4 flounder fillets

• 2 tablespoons olive oil

• 3 tablespoons unsalted butter

• 3 garlic cloves, minced

• 1 lemon, juiced and zested

• Salt and pepper, to taste

• Fresh parsley, chopped (optional, for garnish)

Instructions:

• Prep the flounder: Rinse the flounder fillets under cold water and pat them dry with paper towels. Season both sides with salt and pepper.
• Heat the pan: Heat the olive oil over medium-high heat in a large skillet.
• Cook the flounder: Add the flounder fillets to the skillet and cook for about 3-4 minutes on each side until the fish is golden brown and flakes easily with a fork. Remove the fillets from the skillet and set aside.
• Make the sauce: In the same skillet, reduce the heat to medium and add the butter. Add the minced garlic once the butter is melted and cook for about 1 minute, until fragrant. Add the lemon juice and zest, stirring to combine.
• Combine and serve: Return the flounder fillets to the skillet, spooning the sauce over the top. Cook for an additional 1-2 minutes to heat through. Garnish with fresh parsley, if desired, and serve immediately.

Ideas for Serving

• Serve the flounder over a bed of cauliflower rice for a complete keto-friendly meal.
• Pair with a side of roasted asparagus or steamed broccoli.
• Top with a sprinkle of parmesan cheese for an extra layer of flavour.

Nutritional Information (per serving)

• Calories: 250
• Protein: 22g
• Fat: 18g
• Carbohydrates: 2g
• Fiber: 0g
• Sugar: 0g

History

Flounder is a flatfish found in coastal waters around the world. It’s known for its delicate texture and mild flavour, making it a popular choice in many cuisines. The fish has been enjoyed for centuries, with evidence of its consumption dating back to ancient Greece and Rome. Today, flounder remains a staple in seafood dishes, especially in regions with access to fresh catches.

FAQs

Can I use frozen flounder for this recipe?

Yes, you can use frozen flounder. Thaw it completely and pat it dry before cooking to ensure proper sear.

What other fish can I use if I can’t find flounder?

Sole, tilapia, or halibut are good substitutes for flounder in this recipe.

Is this recipe gluten-free?

Yes, this keto flounder recipe is naturally gluten-free.

Can I make this dish dairy-free?

You can substitute the butter with a dairy-free alternative like ghee or coconut oil.

How can I store leftovers?

Leftover flounder can be stored in an airtight container in the refrigerator for up to 2 days. It can be reheated gently in a skillet or microwave.

Can I bake the flounder instead of pan-searing?

Yes, you can bake the flounder at 375°F (190°C) for about 12-15 minutes or until it flakes easily with a fork.

What can I do with leftover sauce?

The leftover sauce can flavour other seafood, chicken, or vegetables.

How do I know when the flounder is cooked?

The flounder is cooked when it turns opaque and flakes easily with a fork.