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    Keto Parmesan Crusted Flounder Fish

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    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.Pin

    Low in carbs, gluten-free and primal, this delicious fish recipe 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.Pin

    This post contains affiliate links. If you purchase through them, your cost will stay the same, but Beauty and the Foodie may receive remuneration or a small commission.  Disclosure & Privacy Policy.

    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.Pin

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

    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 cooking 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

    📖 Printable Recipe Card

    One low carb breaded and crusted fish fillet with broccoli.Pin

    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.
    4.89 from 36 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Total Time 20 minutes mins
    Course dinner, main dish
    Cuisine American
    Servings 4
    Calories 195 kcal
    Prevent your screen from going dark

    Ingredients
     
     

    • 1 lb wild-caught Flounder Fish thawed if using frozen
    • 2 tablespoon Blanched Almond Flour
    • 2 tablespoon finely grated Parmesan Cheese the powdered kind
    • ⅛ teaspoon garlic powder
    • ⅛ teaspoon onion powder
    • 2 tablespoon Mayonnaise
    • ¼ teaspoon salt
    • ⅛ teaspoon black pepper

    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.
      Making the parmesan coating.
    • 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.
      Sprinkle with coating.
    • 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.

    Video

    *As an Amazon Associate I earn from qualifying purchases.

    Notes

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

    Nutrition

    Serving: 1filletCalories: 195kcalCarbohydrates: 1gProtein: 19gFat: 10gSaturated Fat: 2gSodium: 253mgFiber: 0gSugar: 0g
    Keyword keto breaded fish, keto fish, keto fish recipes, keto parmesan crusted flounder fish, low carb fish
    Tried this recipe?Mention @gfbeautyandthefoodie or tag #gfbeautyandthefoodie

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    Comments

      4.89 from 36 votes (26 ratings without comment)

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      Recipe Rating




    1. roxy says

      January 28, 2025 at 5:12 pm

      5 stars
      excellent flounder recipe! Grateful I found this one. I also added paprika into my crust. Thank you, adding this to the recipe box!

      Reply
      • Stacey says

        January 30, 2025 at 8:35 am

        Thank you Roxy, I'm so happy you enjoyed the recipe. Paprika is a great addition.

        Reply
    2. Jennifer V says

      March 15, 2024 at 4:41 pm

      5 stars
      Very good, made as instructed but popped in my Ninja Foodi on Bake. Was done in 10-12 minutes. The parm/mayo combo was delicious! Served on a bed on steamed spinach. Good, simple and fast dinner. Thank you for the recipe. Love that this is low carb.

      Reply
      • Stacey says

        March 16, 2024 at 9:40 am

        Thank you, Jennifer, I'm thrilled that you enjoyed the recipe, and thank you for taking the time to comment.

        Reply
    3. Carolyn m Malkowski says

      September 13, 2021 at 7:50 am

      5 stars
      I'm making this tonight sound's yummy

      Reply
    4. Patty says

      February 11, 2021 at 5:46 pm

      5 stars
      Delicious!!!

      Reply
      • Stacey says

        February 12, 2021 at 11:03 am

        Thank you so much, Patty, for trying the recipe & taking the time to comment 🙂

        Reply
    5. Donny says

      January 24, 2021 at 1:46 pm

      5 stars
      Love a simple recipe like this. I'm always looking for new ways to use Parmesan so I can't wait to try this.

      Reply
    6. Megan Stevens says

      January 18, 2021 at 9:06 am

      5 stars
      I love how easy this fish recipe and how delicious! The parmesan gives it great flavor, and the fish turns out nicely tender.

      Reply
    7. Jennifer Fisher says

      January 17, 2021 at 5:14 am

      5 stars
      Sounds simple and amazing, I can't wait to try your recipe next week!

      Reply
    8. yang says

      January 16, 2021 at 5:31 am

      5 stars
      This sounds so simple and delicious, and I love almond flour as a crust!

      Reply
    9. ChihYu says

      January 13, 2021 at 6:26 pm

      5 stars
      Yum! Tender, flaky fish and that delicious crust! So good!

      Reply
    10. Jean Choi says

      January 11, 2021 at 2:07 pm

      5 stars
      We love white fish at our house and this is so wonderful! I love how quick it is too.

      Reply
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