Keto Baked Flounder

You can prepare flaky, buttery fish with this Keto Baked Flounder dish in just 20 minutes! Olive oil, butter, lemon, and spices are the only basic items to prepare this dish. Compared to other whitefish (such as cod, halibut, or haddock), it is softer and has a milder flavor; tiny delicate flakes dissolve in the mouth. This Keto Baked Flounder is delicate, velvety, and somewhat sweet instead. You can easily stock up these in a closed vessel for three days in the refrigerator or freeze them for three months. This dish can be served with broccoli, cauliflower, or roasted asparagus. This baked flounder just has 1.3g of carbs, 0.4g of fiber, 0.9g of net carbs, and 17.9g of proteins in them.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Cuisine: American
• Course: Main Course
• Calories: 159 kcal
• Prep time: 5 mins
• Cook time: 15 minutes
• Total time: 20 mins
• Serving: 4

EQUIPMENT:

• Paper towel
• Bowl (small)
• Whisk
• Rimmed baking sheet
• Brush
• Meat thermometer

INGREDIENTS:

• 4 5-oz. Flounder fillets
• One tbsp. Unsalted butter (melted)
• One tbsp. oil (olive)
• 1 tbsp. juice (lemon)
• One tsp. Smoked paprika
• One tsp. Garlic powder
• One tsp. Sea salt
• ½ tsp. Black pepper

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

PREP:

1. Turn the oven on to Four-hundred degrees F (Two-hundred-four degrees C).
2. Put the fillets of fish on a baking sheet (rimmed) after patting them dry with paper towels.

BRUSH:

1. Whisk the lemon juice, olive oil, and melted butter in a small bowl.
2. Apply the sauce with the brush on each sides of every fillet.

SEASON:

1. Combine the paprika, garlic powder, pepper powder and salt in a diverse bowl (small).
2. Apply a generous amount of the seasoning mixture on both sides.

BAKE:

1. Bake the flounder for twelve to fifteen minutes, or until the internal temperature reaches One-forty degrees Fahrenheit (sixty degrees C), or the fish flakes readily with a fork.
2. Time can change based on the length and width of the fish so check the fish every five minutes.
3. The Keto Baked Flounder is ready!

TIPS:

• To ensure that the fillets cook evenly, ensure to leave room between them. In addition to lengthening the baking time, crowding causes uneven cooking.
• Seasonings can be mixed in advance or added one at a time. Combine the ingredients in this baked flounder recipe and then sprinkle them all over the fillets at once. As you would not have to divide the quantity of spices in half for both sides of the fish, this approach is more convenient.
• For optimal results, use a meat thermometer to examine the thickest portion of the fish after Ten minutes, as time might vary based on fish thickness. For juicy, flaky flounder, an internal temperature of one-thirty-five to one-forty degrees F is excellent. Although it may be cooked to one-forty-five degrees F, in my experience, it begins to dry out by that point. If the meat thermometer is not accessible we could utilize a fork to see the doneness of the fish.
• Because flounder is so fragile, it is prone to disintegration. To serve, I suggest transferring it to plates using a fish spatula.

STORAGE INFORMATION:

FRIDGE:

• Stock up the remaining flounder in the fridge for up to 3 days in a sealed box.

REHEAT:

• Because the lower temperature dries the fish, I like to reheat the flounder at three-twenty-five degrees F till it gets warm. The microwave works fine when used on low power and for brief periods, although it is more prone to overcook food.

FREEZER:

• Remove as much air as you can and place it in a sealed bag or sealed box. Stock up the flounder for around 3 months. Before you warm up, let it defrost for the overnight in the fridge.

SERVING SUGGESTION:

Any side dish pairs well with baked flounder! I regularly come up with these simple concepts:

This flounder recipe allows you to roast vegetables that cook at the same temperature simultaneously like:

• Oven-roasted asparagus
• Roasted broccoli
• Roasted cauliflower
• Air fry cauliflower

If you’d want to cook your side dish differently, try my:

• Air fryer zucchini
• Crispy fried zucchini
• Mixed sautéed veggies

Make some rice for a heartier supper like:

• Cauliflower rice
• Cauliflower mash
• Baked sweet potato

For a light supper, baked fish goes great with almost any salad. I recently fell in love with it over:

• Cobb salad
• Mediterranean salad
• Strawberry & spinach salad
• Burrata salad

You can also pair this mild baked flounder with the delicious lemon butter sauce.

FAQs:

Is the baked Florentine low in carbs?

• The baked Florentine just contains 1.3g of carbs, 0.4g of fiber, 0.9g of net carbs, and 17.9g of proteins.

What to serve with this baked flounder?

• You can serve crispy fried zucchini, cauliflower rice, or mash cauliflower with this baked flounder.

How we can store this baked Florentine?

• Put the baked Florentine in the sealed box and stock it for three (3) months in the freezer and three (3) days in the fridge.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 159
Fat: 9.1g
Protein: 17.9g
Total Carbs: 1.3g
Net Carbs: 0.9g
Fiber: 0.4g