Flounder is a super healthy, low-carb, gluten-free, deep-sea fish. It can be a great addition to your diet, especially if you practice the art of keto.
What makes Flounder so suitable for the keto diet is its low-card content and high level of fat. Many people prefer Salmon as a keto fish but Flounder has a strong fan base. It’s a low-calorie, low-carb keto fish that’s flaky and makes you happy.
Being a keto fish, Flounder is a lean and protein-rich seafood option. There are many interesting ways to prepare Flounder. You can choose to grill the fish, fry, or boil depending on your preferences.
Sometimes it can be tricky to find the right Keto flounder recipe. You’re in luck because the team at the art of keto has done thorough research and brought simple and easy keto flounder recipes. So, without further ado, read the article below to find out all about the best keto flounder recipe:
Nutritional Benefits of Flounder in Keto
Flounder has many health benefits due to the presence of nutrients such as Omega-3 fatty acids. Omega 3 fatty acids reduce the risk of heart issues because they help reduce your cholesterol levels. Having flounder on keto is a fantastic idea because Omega-3 fatty acids in flounder help reduce pain and inflammation.
Not only do Omega-3 fatty acids help with your heart health but they’re also really good for your brain health. So, eating flounder on keto can help cure your mood disorder, dementia, and depression.
Flounder fish have an impressive fat profile. They’re high in healthy fats and low in unhealthy fats. That's why they’re deemed fit for those who practice the art of keto.
Flounder adds good levels of protein to your keto meals. A single flounder fillet, weighing 112 g, contains 17 g of proteins. It means that eating flounder on keto can help muscle growth and satiety.
Flounder is epic for treating iron and zinc deficiency. It strengthens your immune system on keto. Flounder can be your favorite keto fish because it carries around 264 calories in a single fillet.
Don’t worry. Your keto flounder recipe won't affect the nutritional benefits provided by flounder. Here is flounder's nutritional information:
- Calories 264
- Total Fat 20.3g
- Protein 18g
- Fiber 2g
- Total Carbs 4.9g
Top Keto Flounder Recipes
Top keto flounder recipes include air fryer flounder keto recipe, lemon garlic butter flounder, and almond-crusted flounder. However, the air fryer flounder keto recipe is more popular than others.
Air Fryer Flounder Keto Recipe
The air fryer flounder keto recipe is simple and easy. You’ll need the following ingredients for this air fryer flounder keto recipe:
- Flounder Fillet (2 serving)
- Salt (1 teaspoon)
- Black Pepper (1 teaspoon)
- Ground Cumin (0.5 teaspoons
- Spices Paprika (2 teaspoons)
- Cayenne (0.5 teaspoon)
- Ground Oregano (1 teaspoon)
- Onion Powder (1 teaspoon)
- Olive Oil (2 tablespoons)
- Raw Lime Juice (1 wedge yield)
Follow these simple steps to prepare the air fryer keto flounder:
- Mix all the spices in a bowl.
- Add the olive oil to the spices mixture.
- Lay the flounder pieces on a flat surface and then start pressing the spices mixture on both sides of the fish.
- Prepare the air fryer.
- Put both pieces of the fish in the air fryer.
Set the heat and timer to optimum levels (400 degrees Fahrenheit for 15 minutes) and wait for the magic to happen. Your keto fried fish is ready to be served!
Lemon Garlic Butter Flounder
You’ll need the following ingredients to prepare Lemon Garlic Butter Flounder on Keto:
- Flounder Fillet (4-5 oz)
- Unsalted Butter (1 tablespoon)
- Olive Oil (1 tablespoon)
- Lemon Juice (1 tablespoon)
- Smoked Paprika (1 teaspoon)
- Garlic Powder (1 teaspoon)
- Sea Salt (1 teaspoon)
- Black Pepper (0.5 teaspoon)
You can prepare the lemon garlic butter flounder keto using your oven. Just follow these simple instructions:
- Preheat the oven to an optimum temperature (400 degrees Fahrenheit).
- Use dry paper towels to pat the fish fillets.
- Whisk melted butter, lemon juice, and olive oil in a bowl to make a butter mixture.
- Brush the butter mixture over your fish fillets.
- Take out a new bowl and start stirring spices, such as paprika, salt, and black pepper, in it.
- Season both sides of your fish fillets with the spice mixture.
- Bake the fish fillets for about 12-15 minutes. Keep checking the internal temperature of the fish fillets or you can also use a fork to check whether they’re perfectly cooked or not.
The fish fillets shouldn’t achieve an internal temperature of more than 140 degrees Fahrenheit. Once the fish fillets are fully baked, they’re ready to be served.
Almond-Crusted Flounder
Almond-crusted flounder is a suitable keto flounder recipe due to its crunchy and flavorful coating and low-carb content. You’ll need the following ingredients for this keto flounder recipe:
- Thawed Flounder Fish (1 lb)
- Blanched Almond Flour (2 tablespoons)
- Finely Grated Parmesan Cheese (2 tablespoons)
- Garlic Powder (1/8 teaspoon)
- Onion Powder (1/8 teaspoon)
- Mayonnaise (2 tablespoons)
- Salt (¼ teaspoon)
- Black Pepper (1/8 teaspoon)
Here are the simple instructions for this keto flounder recipe:
- Preheat the oven to 400 degrees Fahrenheit.
- Add parmesan cheese, almond flour, onion powder, and garlic powder in a bowl and mix them.
- Rinse the fish fillets and use paper towels to pat them dry.
- Place the dried fish fillets on the butter paper.
- Brush mayonnaise over the top sides of the fish fillets.
- Sprinkle the parmesan cheese over the fish fillets.
- Bake the fish fillets until they turn golden brown.
The baking time should not exceed more than 15 minutes. Your almond-crusted fish fillets are now ready to be served. Enjoy the crispy texture of the flounder.
Tips for Cooking Keto Flounder
If you want to have a perfect flounder keto fish, choose a fresh and high-quality flounder. Also, seasoning matters! Make sure that you use keto friendly ingredients to season your keto flounder.
Seasoning and marinating techniques add to the flavor of the white fish. But you can always use different keto flounder recipes for your wish and taste. For instance, you can use a keto flounder recipe to prepare the stuffed flounder.
Although salmon is a good keto fish, flounder is amazing due to its flaky texture and flavor. Baked fish also tastes good, but you can use a skillet and melted butter to prepare this keto fried fish.
Incorporating Keto Flounder Recipes into a Balanced Diet
It would help if you had balanced macros for a complete keto meal. Fortunately, you can pair flounder with keto-friendly sides like vegetables and salads to prepare a keto meal.
Some keto flounder recipes include the use of keto friendly ingredients. Don’t worry. Preparing a keto flounder is an easy and simple task. It doesn’t take much time. Just follow the above-given keto flounder recipes and enjoy your ketosis!
Conclusion
Salmon’s not the only keto friendly fish. Flounder has its place in the Keto diet. There are many nutritional benefits of Flounder in a keto diet. If you’re looking for fried fish, Flounder is a safe seafood option. It’s tasty and good for changing your mood. So, don’t wait and enjoy flounder on keto!
Frequently Asked Questions
Is Flounder a healthy fish to eat?
Yes, Flounder is a healthy and keto-friendly fish. It doesn’t contain too many carbs and adds a valuable amount of protein to your meal. You can use our keto Flounder recipe to enjoy Flounder on the keto diet.
Why is Flounder so good?
The Flounder seems good due to its flaky texture and unique flavor. You can use different keto friendly seasonings to prepare keto Flounder. The trick is to buy a fresh Flounder and store it in a freezer briefly before taking it out for preparation and cooking.