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prep time
2 min
cook time
20 min
ready time
22 min
Low Carb Pan Roasted Flounder with Tomato Cream Sauce
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
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Olive Oil
1 tablespoon
Flounder
6 oz, boneless, raw
Salt
½ teaspoon
Black Pepper
½ tsp
Dill
2 teaspoon
Butter
1 tablespoon
Tomatoes, Red, Ripe, Canned, Stewed
5 ounce
Garlic Raw
1 clove
Heavy Cream
¼ cup
Salt
½ teaspoon
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 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 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 5
Let the sauce and flounder cook together for about 1 minute. Serve hot!
Comments
ChubbyDeathSugar 11 days ago
Delicious.
ExcellentRadish827604 2 years ago
This is soooo good!!
UpbeatMacadamia853192 3 years ago
I just made this with Raos tomatoe sauce instead of stewed tomatoes. It was amazing! Delicious!
LavenderBlueDilly 5 years ago
Going to try the sauce with chicken and add spinach.
BlithesomeKale346546 5 years ago
Kids and myself loved it!
D 5 years ago
Yowee, that’s good!!!
Luduff 5 years ago
Amazing!
Deb 5 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 4 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 5 years ago
Yummy! I substituted coconut cream in place of heavy cream. Still yummy!
Regina 6 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 6 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 6 years ago
My entire family loved this!!!
Anonymous 6 years ago
Delish!
KS 6 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 6 years ago
Why are there so many carbs in this? Is that an error?
recipewriter 6 years ago
The carbohydrates would derive from the tomatoes and heavy cream.
Stick2basics 7 years ago
Made this today and it was delicious!
natalierunger 7 years ago
I loooove cooking it with salmon instead of flounder
Anonymous 7 years ago
So yummy! My picky 15 yr old son loved it as well🤗
Dawn 7 years ago
What other types of fish can be used
Rogersdi 7 years ago
Easy and taste great.
leihana977735 7 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 8 years ago
Amazingly delicious!
sunnymccarthy29259b 8 years ago
Does anyone know how to edit this recipe? I want to switch the flounder to shrimp.
bstefka824 7 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 7 years ago
Don’t put in the Flounder, instead - add shrimp...
sgrander 8 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 8 years ago
Sounds like it would be good with large shrimp too.
rios11d32e1 8 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 8 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.