Beauty and the Foodie

Keto Parmesan Crusted Flounder Fish

Keto Parmesan Crusted Flounder Fish is a healthy, low carb breaded and baked fish entrée with parmesan, almond flour, and spices.

One low carb breaded parmesan cruste flounder fish fillet with broccoli.

Low in carbs, -free and primal, this delicious fish is super simple to prepare and has only a few ingredients you most likely already have in your kitchen.

One low carb breaded and crusted fish fillet with broccoli.

Flounder is a deep-sea, saltwater flatfish that is firm in texture and mild in flavor and taste. I find that it is a more budget-friendly fish in my area and easy to find wild-caught flounder in the freezer section.

keto parmesan breaded crusted fish with broccoli.

It is also a fish that cooks pretty quickly, making this recipe a fast and easy meal to serve with some steamed .

The Health Benefits of Flounder

  • Flounder contains omega-3 fatty acids, which help lower overall cholesterol levels and good for heart health.
  • Omega-3 fatty acids in flounder can help to alleviate some symptoms of depression or mood disorders.
  • Flounder fish can improve blood flow to the brain and lower the risk of neurodegenerative diseases. 
  • The nutrients in flounder fish have been linked to possibly decreasing inflammation.
  • Flounder fish is known to be low in mercury and a pregnancy-safe type of fish.

(Source)

Common Questions About the Keto Parmesan Crusted Flounder Recipe

Can I use a different type of fish in the recipe?

Yes, you can use Sole or other light, thin, firm fish fillets, but the time may change according to the fish fillets’ thickness.

Can I use frozen fish in the recipe?

You can use frozen, but you must thaw it first.

What can I use in place of mayonnaise in the recipe?

You can substitute melted butter for the mayonnaise in a pinch if you don’t have any mayonnaise.

Printable Recipe Card Below

One low carb breaded and crusted fish fillet with broccoli.

Keto Parmesan Crusted Flounder Fish

Stacey

Keto Parmesan Crusted Flounder Fish is a healthy, low carb breaded and baked fish entrée with parmesan, almond flour, and spices.

Prep Time 5 mins

Cook Time 15 mins

Total Time 20 mins

Course dinner, main dish

Cuisine American

Servings 4

Calories 95 kcal

Ingredients

Instructions

  • Preheat Oven to 400℉ (200℃), and grease a baking sheet.
  • In a mixing bowl combine: almond flour, parmesan cheese, garlic powder & onion powder. Set aside.
  • Rinse fish fillets and pat dry with a paper towel. Salt and pepper on both sides of the fish fillets and place on the prepared baking sheet.
  • Brush the top side of each fish fillet with mayonnaise.
  • Sprinkle the parmesan mixture over the top of each fish fillet.
  • Bake for 15 mins or until fish is done and coating has started to turn golden brown. If the coating is not browning then broil on low for a minute or two if needed.
  • Remove from oven & serve.

Notes

*All nutritional data are estimates based on the products I used* Yield: 4 fish fillets, Serving Size: 1 fish fillet, Amounts Per Serving-

Serving: 1filletCalories: 95kcalCarbohydrates: 1gProtein: 4gFat: 8gSaturated Fat: 2gSodium: 253mgFiber: 0gSugar: 0g

 

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