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Parmesan-crusted flounder that is flakey, buttery and crispy all at the same time! Dipped in egg, then coated in a Parmesan and coconut flour mixture, and gently baked in the oven. Low-carb, ketogenic, gluten-free, grain-free, pescatarian.  
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5 from 1 vote

Parmesan-Crusted Flounder (Low-Carb, Gluten-Free)

Parmesan-crusted flounder that is flakey, buttery and crispy all at the same time! Dipped in egg, then coated in Parmesan, and gently baked in the oven. Low-carb, ketogenic, gluten-free, grain-free, pescatarian, animal-based.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Cuisine: American
Keyword: low-carb, parmesan flounder
Servings: 4 people

Ingredients

  • 4 servings (16 oz) flounder thawed, if frozen
  • 1 egg
  • 1/2 cup (25 g) Parmesan cheese
  • 1/4 teaspoon Salt

Instructions

  • Preheat oven to 350F (175C).
  • Pat thawed fish dry. In a bowl, crack and whisk egg. In a second bowl, add Parmesan cheese and salt.
  • Coat pieces of fish in egg and then Parmesan coating.
  • Place a baking rack on top of a baking dish. Gently place breaded fish on the rack. You want the fish elevated so that the juice drains, so you're left with nice crispy fish.
  • Bake for approximately 12-14 minutes, or until the fish is fully opaque in color. If desired, broil fish for an additional 1-2 minutes to get it extra crispy.

Notes

Nutrition Facts (per serving): 189 calories, 10 g fat, 4 g carbs, 3 g fiber (1 net carb), 21 g protein