Low Carb Pan Roasted Flounder with Tomato Cream Sauce

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play
  • prep time

    prep time

    2 min

  • cook time

    cook time

    20 min

  • ready time

    ready time

    22 min

Low Carb Pan Roasted Flounder with Tomato Cream Sauce

29 ratings

You’ll wow yourself or anyone you’re dining with this Pan Roasted Flounder. Heavily seasoned with dill and basil, this dish is light in the tummy and dense on the tongue with flavor. It’s accompanied by a thick and creamy tomato sauce that perfectly accentuates the fish. Looking for a side dish to enjoy with this meal? Try the CarbManager Garlic Cauliflower Rice Risotto.

  • Net Carbs

    5.7 g

  • Fiber

    1.1 g

  • Total Carbs

    6.8 g

  • Protein

    16.8 g

  • Fats

    26.7 g

329 cals

Low Carb Pan Roasted Flounder with Tomato Cream Sauce

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Olive Oil

    Olive Oil

    1 tablespoon

  • Flounder


    6 oz, boneless, raw

  • Salt


    ½ teaspoon

  • Black Pepper

    Black Pepper

    ½ tsp

  • Dill


    2 teaspoon

  • Butter


    1 tablespoon

  • Tomatoes, Red, Ripe, Canned, Stewed

    5 ounce

  • Garlic Raw

    Garlic Raw

    1 clove

  • Heavy Cream

    Heavy Cream

    ¼ cup

  • Salt


    ½ teaspoon

  • Black Pepper

    Black Pepper

    ½ tsp

  • Basil


    ¼ ounce

  • Dill


    2 teaspoon

Recipe Steps

steps 5

22 min

  • Step 1

    Heat the olive oil in a wide, shallow pan on medium-high heat. Place two flounder fillets in the oil, and sprinkle half the first amount of salt, pepper, and dill over the fish. Flip the fish over after about 4 minutes, and sprinkle the remaining first amount of salt, pepper, and dill over the fillets. Cook for an additional 4 minutes, or until both sides are golden brown.
    Step 1
  • Step 2

    Set the fish aside to rest on a clean surface, and reduce the pan’s heat to a medium-low. Melt the butter in the pan to deglaze it, and stir in the canned tomatoes and garlic.
    Step 2
  • Step 3

    Cover the pan with a lid, and let the tomatoes cook about 2 minutes. Then, use the back of a wooden spoon to gently smash the tomatoes so they burst and combine with the butter and garlic. The liquid should be at a gentle simmer.
  • Step 4

    Stir the remaining ingredients into the tomato sauce. Once the sauce cooks through as a consistent mixture, return the fish to the sauce.
    Step 4
  • Step 5

    Let the sauce and flounder cook together for about 1 minute. Serve hot!
    Step 5

Comments 31

  • ExcellentRadish827604

    ExcellentRadish827604 2 months ago

    This is soooo good!!

    • UpbeatMacadamia853192

      UpbeatMacadamia853192 a year ago

      I just made this with Raos tomatoe sauce instead of stewed tomatoes. It was amazing! Delicious!

      • LavenderBlueDilly

        LavenderBlueDilly 3 years ago

        Going to try the sauce with chicken and add spinach.

        • BlithesomeKale346546

          BlithesomeKale346546 3 years ago

          Kids and myself loved it!

          • D

            D 3 years ago

            Yowee, that’s good!!!

            • Luduff

              Luduff 3 years ago


              • Deb

                Deb 4 years ago

                This was really delicious, made us forget that we couldn’t have our “fried flounder”. Had with the garlic cauliflower resotto as suggested, very good! Next time I’m going to make it with grouper.

                • MsDachshund

                  MsDachshund 2 years ago

                  I’d love to know how it turned out with the grouper. I have some red snapper I may try this with.

              • GingerP

                GingerP 4 years ago

                Yummy! I substituted coconut cream in place of heavy cream. Still yummy!

                • Regina

                  Regina 4 years ago

                  I want to try this delicious sounding recipe but I’m confused with the recipe measurements. Is the entire recipe as written for 1 or 2 servings? 6 oz of fish for 2 servings doesn’t seem enough. Thanks for your help

                  • recipewriter

                    recipewriter 4 years ago

                    1 serving = 3oz fillet. Keto diets typically contain only about 20% protein per day. At your discretion, you could increase the amount of fish per serving without increasing carbohydrates.

                • Mjamilla

                  Mjamilla 4 years ago

                  My entire family loved this!!!

                  • Anonymous

                    Anonymous 4 years ago


                    • KS

                      KS 4 years ago

                      Absolutely delicious! Made it with tilapia and it came out excellent. Love the flavors from the dill and basil, and the texture of the sauce is just amazing. Kids loved it too - will def make it again!

                      • AT53

                        AT53 4 years ago

                        Why are there so many carbs in this? Is that an error?

                        • recipewriter

                          recipewriter 4 years ago

                          The carbohydrates would derive from the tomatoes and heavy cream.

                      • Stick2basics

                        Stick2basics 5 years ago

                        Made this today and it was delicious!

                        • natalierunger

                          natalierunger 5 years ago

                          I loooove cooking it with salmon instead of flounder

                          • Anonymous

                            Anonymous 5 years ago

                            So yummy! My picky 15 yr old son loved it as well🤗

                            • Dawn

                              Dawn 5 years ago

                              What other types of fish can be used

                              • rogers.diane@sbcglobal.net

                                rogers.diane@sbcglobal.net 5 years ago

                                Easy and taste great.

                                • leihana977735

                                  leihana977735 6 years ago

                                  Can someone tell me how many shrimp and the size if I wanted to substitute for the fish? Just looking to make 2 servings

                                  • vbwire3c79

                                    vbwire3c79 6 years ago

                                    Amazingly delicious!

                                    • sunnymccarthy29259b

                                      sunnymccarthy29259b 6 years ago

                                      Does anyone know how to edit this recipe? I want to switch the flounder to shrimp.

                                      • bstefka824

                                        bstefka824 6 years ago

                                        Click the dots on top right corner, add to your recipes/foods and then from there you may be able to edit

                                      • tja4043fec

                                        tja4043fec 6 years ago

                                        Don’t put in the Flounder, instead - add shrimp...

                                    • sgrander

                                      sgrander 6 years ago

                                      Wow! Delicious! I added a few things like fresh mushrooms, spinach and leeks. I served it with cauliflower rice. The sauce completely took away any fishy taste. It was really good. This is going to be on my rotation for sure.

                                      • patwittorfce98

                                        patwittorfce98 6 years ago

                                        Sounds like it would be good with large shrimp too.

                                        • rios11d32e1

                                          rios11d32e1 6 years ago

                                          Easy delicious recipe. Next time I will substitute a meatier fish like cod loin. The flounder I used was thin and fell apart

                                          • minniploww5b25

                                            minniploww5b25 6 years ago

                                            Awesome! I was able to make this for the family. They had theirs on rice and I had mine on cauliflower rice with kale.

                                            • lmeksayo77

                                              lmeksayo77 6 years ago

                                              I have tried to print this numerous times and can't.