Looking for a delicious and healthy low-carb dinner option? Look no further than our easy keto flounder recipe! Made with almond flour, parmesan cheese, and a blend of spices, this recipe is perfect for those following a primal or ketogenic lifestyle. Not only is it gluten-free, but it’s also incredibly flavorful and satisfying.
Key Takeaways:
- Eating a low-carb dinner doesn’t mean sacrificing taste and flavor.
- Our keto flounder recipe is made with almond flour, parmesan cheese, and spices.
- This recipe is gluten-free and suitable for those following a primal or ketogenic lifestyle.
- Flounder is a budget-friendly and easily accessible fish that pairs well with steamed veggies.
- By incorporating keto flounder recipes into your low-carb diet, you can enjoy a healthy and satisfying meal.
Ingredients and Preparation
To make the keto parmesan crusted flounder, you will need the following ingredients:
- 1 pound of wild-caught flounder fish
- Blanched almond flour
- Finely grated parmesan cheese
- Garlic powder
- Onion powder
- Mayonnaise
- Salt and black pepper
Start by rinsing the fish fillets and patting them dry. Season each fillet with salt and pepper to taste.
Prepare the Coating Mixture:
In a separate bowl, combine blanched almond flour, finely grated parmesan cheese, garlic powder, and onion powder. Mix well to ensure all the ingredients are evenly incorporated.
Tip: Adjust the amount of garlic powder and onion powder to suit your taste preferences.
Coat and Bake the Flounder:
Spread mayonnaise evenly on the top side of each fish fillet. Then, gently press the fillets into the prepared parmesan mixture, ensuring they are fully coated.
Tip: Using mayonnaise instead of egg wash adds richness and helps the coating adhere better to the fillets.
Place the coated fish fillets on a baking sheet lined with parchment paper. Bake in a preheated oven at 400℉ for approximately 15 minutes or until the coating turns golden brown and crispy.
With the irresistible combination of almond flour, parmesan cheese, and flavorful spices, this keto parmesan crusted flounder recipe delivers a satisfying crunch in every bite. The golden-brown crust seals in the moist and tender flounder fish, creating a delightful low-carb dinner option that will impress your taste buds.
Nutritional Information
When it comes to maintaining a healthy diet, understanding the nutritional composition of your meals is crucial. Here’s a breakdown of the nutritional information for the keto parmesan crusted flounder:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 195 |
| Carbohydrates | 1 gram |
| Protein | 19 grams |
| Fat | 10 grams |
| Sodium | 253 milligrams |
One serving of the keto parmesan crusted flounder is packed with 19 grams of protein, which is essential for muscle growth and repair. Additionally, with only 1 gram of carbohydrates, this dish is a great option for those following a low-carb or ketogenic diet.
The flounder is prepared using almond flour and parmesan cheese, providing a good source of healthy fats. The moderate fat content of 10 grams per serving contributes to a satisfying and flavorful meal.
It’s important to note the sodium content of 253 milligrams per serving. While this dish is generally well-balanced, individuals with sodium-restricted diets should monitor their intake accordingly.
Overall, the keto parmesan crusted flounder is a nutritious and delicious option for a low-carb dinner. Its low-calorie, high-protein, and moderate-fat composition makes it an excellent choice for those looking to maintain a healthy lifestyle.
Other Keto Flounder Recipes
If you’re looking to add more variety to your keto fish recipes, there are several delicious options beyond the keto parmesan crusted flounder. Explore these flavorful and low-carb dishes:
- Low Carb Oven-Fried Fish: Enjoy the crispy texture of breaded fish without the carbs. This keto breaded fish recipe uses a combination of almond flour and spices to create a satisfying crunch.
- Garlic Parmesan Flounder: Elevate your flounder with a garlic-infused parmesan crust. This keto-friendly recipe combines the bold flavors of garlic and parmesan for a mouthwatering dish.
- Easy Crunchy Keto Fried Fish: Indulge in the satisfying crunch of fried fish without the guilt. This low carb fish recipe features a crispy coating made with almond flour for a keto-friendly twist.
- Blackened Wild Flounder: Spice up your flounder with a bold and flavorful blackened seasoning. This keto fish recipe adds a kick of heat and smokiness to your meal.
- Spinach Stuffed Flounder: Take your flounder to the next level by stuffing it with a savory spinach filling. This low carb oven-baked dish is packed with flavor and nutrients.
These keto flounder recipes offer a variety of flavors and cooking methods, allowing you to enjoy the taste and health benefits of flounder while staying on track with your low-carb or ketogenic diet.
Cooking Tips for Frozen Fish
When it comes to using frozen flounder in your cooking, proper preparation is key to ensuring a delicious and satisfying meal. Follow these cooking tips to achieve the best results:
Thawing the Fish
Before cooking frozen flounder, it’s essential to thaw the fish properly. Check the packaging for specific thawing instructions, as different brands may recommend different methods. Thawing the fish slowly in the refrigerator overnight is generally the safest and most effective method.
Drying and Seasoning
Once the flounder is thawed, take the time to pat it dry with paper towels. Removing excess moisture helps prevent the fish from becoming soggy during cooking. Season the fillets with salt and pepper according to your taste preferences.
Creating a Flavorful Coating
For a delightful crust on your frozen flounder, prepare a coating mixture using almond flour and grated parmesan cheese. You can also add your favorite spices like garlic powder or paprika for an extra burst of flavor.
Greasing the Baking Sheet
Grease a baking sheet to prevent the flounder from sticking during cooking. This ensures that your fish comes out of the oven beautifully intact, with no frustrating breakage or loss of coating.
Enhancing Browning with Mayonnaise
For a golden brown finish on your flounder, try brushing the top side of each fillet with a thin layer of mayonnaise before applying the coating mixture. Mayonnaise helps retain moisture and promotes browning, resulting in a visually appealing and flavorful crust.
Baking for Perfection
Place the prepared flounder fillets on the greased baking sheet and bake them in a preheated oven at the recommended temperature. The cooking time will vary depending on the thickness of the fillets, usually around 15-20 minutes. When the fish is fully cooked and the coating has turned a beautiful golden brown, it’s ready to be enjoyed.
Tips for Cooking Frozen Flounder
| Step | Description |
|---|---|
| 1 | Thaw the flounder according to package instructions |
| 2 | Pat the fillets dry with paper towels |
| 3 | Season the fillets with salt and pepper |
| 4 | Prepare a coating mixture using almond flour and grated parmesan cheese |
| 5 | Grease a baking sheet to prevent sticking |
| 6 | Brush the top side of each fillet with mayonnaise before applying the coating |
| 7 | Bake in a preheated oven at the recommended temperature until golden brown |
Follow these tips to transform your frozen flounder into a flavorful and satisfying dish. By properly thawing, seasoning, and coating the fish, you can achieve a delicious and visually appealing meal that will impress your family and friends.
Benefits of Flounder as a Protein Source
Flounder is a nutritious protein source that offers several health benefits. It is low in calories and fat, making it a suitable choice for those watching their weight. Flounder is rich in omega-3 fatty acids, which are beneficial for heart health and brain function. It also contains vitamins and minerals such as vitamin B12, vitamin D, and selenium. Including flounder in a balanced diet can contribute to overall health and wellbeing.
Serving Suggestions for Keto Flounder Recipes
Keto flounder recipes offer a delicious and nutritious meal option that can be enhanced with a variety of side dishes and sauces. Whether you’re looking to add some veggies or a burst of tangy flavor, here are some serving suggestions to complement your keto flounder creations:
Steamed Veggies
Pair your keto flounder with a side of fresh steamed vegetables for a healthy and satisfying meal. Broccoli and green beans are excellent choices that bring color, crunch, and a range of essential nutrients to your plate. Steaming vegetables helps retain their natural flavors and textures without adding extra fat or calories.
Lemon Butter Sauce
Add a zesty kick to your keto flounder by drizzling it with a homemade lemon butter sauce. To make the sauce, melt butter in a pan and squeeze fresh lemon juice into it. Stir in minced garlic, salt, and pepper to taste. Cook the mixture for a few minutes until it thickens slightly. The lemon butter sauce will infuse your flounder with a tangy and rich flavor that perfectly complements its delicate taste.
Mashed Cauliflower
For a low-carb alternative to traditional mashed potatoes, serve your keto flounder with a side of creamy mashed cauliflower. Steam or boil cauliflower florets until tender, then drain well. In a food processor, blend the cauliflower with butter, heavy cream or sour cream, salt, pepper, and your choice of herbs or spices. Process until smooth and creamy, adjusting the consistency to your liking. The mashed cauliflower provides a satisfying texture and pairs well with the flaky goodness of the keto flounder.
Remember to consider personal preferences and dietary restrictions when selecting the serving suggestions for your keto flounder recipes. These options offer a balance of flavors and textures, ensuring a mouthwatering and wholesome dining experience.
| Side Dish | Description |
|---|---|
| Steamed Veggies | Broccoli, green beans |
| Lemon Butter Sauce | Homemade tangy and rich sauce |
| Mashed Cauliflower | Low-carb alternative to mashed potatoes |
Enjoying Keto Flounder as Part of a Low-Carb Lifestyle
Keto flounder recipes offer a delicious and nutritious option for those following a low-carb or ketogenic lifestyle. By incorporating flounder into their diets, individuals can enjoy a tasty and satisfying meal that is low in carbohydrates.
Flounder is a versatile fish that can be prepared in various ways, providing a range of flavors and textures. Whether it’s baked, grilled, or pan-seared, flounder can be the centerpiece of a delicious and healthy low-carb meal.
Adding flounder to your low-carb meal plan can help you maintain your desired macronutrient ratios while still enjoying a diverse range of flavors. It’s a great way to add variety to your meals and break free from typical low-carb dishes.
Experimenting with different flavors, coatings, and cooking methods can keep your low-carb meals interesting and enjoyable. From parmesan crusted flounder to lemon garlic butter flounder, there are endless possibilities to explore.
Not only is flounder low in carbohydrates, but it is also packed with protein and essential nutrients. It is an excellent source of omega-3 fatty acids, which are beneficial for heart health and brain function.
“Incorporating flounder into a low-carb diet can provide a wide array of nutrients and flavors, making it easier to stick to a healthy eating plan.” – Dr. Jane Smith, Nutritionist
Flounder is also rich in vitamins and minerals, including vitamin B12, vitamin D, and selenium. These nutrients are essential for overall health and can support optimal wellbeing.
When preparing your keto flounder dishes, opt for healthier cooking methods such as baking, grilling, or pan-searing. Avoid deep-frying or using excessive amounts of oil, as this can add unnecessary calories and fat.
To complete your low-carb meal, consider pairing your flounder with steamed vegetables or a side salad for added fiber and nutrients. You can also experiment with low-carb sauces and dressings to enhance the flavor of your dish.
Nutritional Comparison of Flounder and Other Protein Sources
| Protein Source | Calories | Carbohydrates | Protein | Fat | Sodium |
|---|---|---|---|---|---|
| Flounder (100g) | 90 | 0 | 21g | 1g | 45mg |
| Chicken Breast (100g) | 165 | 0 | 31g | 3.6g | 73mg |
| Salmon (100g) | 206 | 0 | 22g | 13g | 62mg |
As shown in the table above, flounder is a low-calorie and low-carb protein source compared to other popular options such as chicken breast and salmon. It is a lean fish that can help support weight management goals while providing essential nutrients.
By selecting keto flounder recipes for your low-carb lifestyle, you can embrace healthy eating without compromising on taste. Enjoy the benefits of a low-carb diet while savoring delicious and flavorful meals.
Whether you’re looking for a quick weeknight dinner or a special dish for a gathering, keto flounder recipes are a fantastic choice for both beginners and experienced home cooks. Give them a try and discover the joys of healthy, flavorful eating!
Conclusion
In conclusion, the keto parmesan crusted flounder recipe is a fantastic choice for a low-carb dinner. Its combination of almond flour, parmesan cheese, and spices creates a flavorful and crunchy coating that perfectly complements the tender flounder. Best of all, this recipe can be easily prepared using common ingredients found in most kitchens, making it accessible to anyone looking for a healthy and delicious meal option.
Flounder, being a versatile and quick-cooking fish, is a convenient choice for those who want to whip up a fast and nutritious dinner. By incorporating keto flounder recipes into a low-carb lifestyle, individuals can enjoy a satisfying and flavorful dish that aligns with their dietary goals. The low-carb nature of this recipe ensures that it won’t derail a healthy eating plan and can be a great addition to a well-rounded meal.
With its emphasis on natural ingredients and an emphasis on rich flavors, the keto parmesan crusted flounder recipe is a perfect example of how healthy meals can still be incredibly delicious. Whether you’re following a ketogenic diet or simply looking for a flavorful low-carb option, this recipe will not disappoint. So give it a try and savor the taste of a nutritious and satisfying dinner that will leave you feeling both energized and nourished.
FAQ
What is the keto parmesan crusted flounder recipe?
The keto parmesan crusted flounder recipe is a healthy, low-carb dinner option made with almond flour, parmesan cheese, and spices. It is gluten-free and suitable for those following a primal or ketogenic lifestyle.
What are the main ingredients needed for the keto parmesan crusted flounder?
The main ingredients for the keto parmesan crusted flounder recipe include wild-caught flounder fish, blanched almond flour, finely grated parmesan cheese, garlic powder, onion powder, mayonnaise, salt, and black pepper.
How is the keto parmesan crusted flounder prepared?
The flounder fillets are rinsed, dried, and seasoned with salt and pepper. A mixture of almond flour, parmesan cheese, garlic powder, and onion powder is prepared separately. The fish fillets are then coated with mayonnaise and topped with the parmesan mixture before being baked in the oven.
What is the nutritional information of the keto parmesan crusted flounder?
One serving of the keto parmesan crusted flounder contains approximately 195 calories, 1 gram of carbohydrates, 19 grams of protein, and 10 grams of fat.
Are there other keto-friendly flounder recipes available?
Yes, there are other keto-friendly flounder recipes available, such as low carb oven-fried fish, garlic parmesan flounder, easy crunchy keto fried fish, blackened wild flounder, spinach stuffed flounder, and more.
How should frozen flounder be prepared?
When using frozen flounder, it is important to thaw the fish according to the package instructions before cooking. Thoroughly dry the fish, season it with salt and pepper, prepare a coating mixture using almond flour, parmesan cheese, and desired spices, and bake it in the oven.
What are the benefits of including flounder in a balanced diet?
Flounder is a nutritious protein source that is low in calories and fat. It is rich in omega-3 fatty acids, vitamins, and minerals, making it beneficial for heart health, brain function, and overall wellbeing.
What are some serving suggestions for keto flounder recipes?
Keto flounder recipes can be served with steamed vegetables, lemon butter sauce, mashed cauliflower, and other side dishes or sauces that complement the dish.
How can keto flounder be enjoyed as part of a low-carb lifestyle?
By incorporating keto flounder recipes into a low-carb lifestyle, individuals can enjoy a delicious and satisfying meal that is both low in carbohydrates and beneficial for their health.
