Keto Cajun Flounder is a tasty and easy fish dish that is ideal for a low-carb lifestyle. The flounder fillets in this recipe are delicate & flaky, & they are smoky & somewhat spicy because of the robust Cajun spice blend. The fish retains its moisture & tenderness on the inside while developing a golden crust when cooked in butter or olive oil. This Keto Cajun Flounder is great with cauliflower rice, roasted veggies, or a crisp green salad, whether it’s baked or pan-seared. It is perfect for anyone on a ketogenic or gluten-free diet because it is high in pleasing flavor, low in carbohydrates, & filled with protein. It’s a tasty & nutritious option for seafood fans that gives them a warm Southern kick without the guilt.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Number of calories: 210 kcal
- Time for prep: Ten minutes
- Serving size: 1 fillet
- Cook time: Ten minutes
- Cuisine: Cajun / American
- Total time: Twenty minutes
- Course: Dinner
- Diet: Keto
- Serving: 2 servings
EQUIPMENT:
- Tray
- Measuring spoons
- Tongs
- Mixing bowl
- Paper towels
INGREDIENTS:
- Two tbsp. olive oil
- One tsp. Cajun seasoning
- ½ tsp. garlic powder
- Lemon wedges
- ½ tsp. paprika
- Black pepper
- ¼ tsp. cayenne pepper
- Salt
- One tbsp. lemon juice
- Two flounder fillets
INGREDIENT NOTES:
CAJUN SEASONING:
- Cajun seasoning is ideal for flounder, a gentle, delicate white fish that readily absorbs seasonings. It cooks fast & maintains its tenderness whether baked or pan-seared. You can use tilapia, cod, or sole if flounder isn’t available.
OLIVE OIL:
- Olive oil or butter both contribute richness & aid in the seasoning’s adhesion to the fish. Butter adds a rich, savory aroma, while olive oil provides a crisper flavor. Make your choice based on the desired keto weight or taste.
CAJUN SEASONING:
- The fish gains spice, smokiness, and an herbal taste from the Cajun seasoning. Look for a sugar-free option to make it keto-friendly. We create our own mixture with the use of oregano, onion, cayenne, garlic, & paprika.
GARLIC POWDER:
- Garlic powder gives it depth & warmth without overpowering the fish. Small quantity is enough to provide the taste in this fish.
PAPRIKA POWDER:
- Paprika provides light smoky taste & color in the dish. It adds perfume and balances the Cajun seasoning’s spice. Try using smoked paprika for a richer, grilled taste.
CAYENNE PEPPER:
- Cayenne pepper provides the spice in the dish. Use sparingly so as not to dominate the fish taste.
BLACK PEPPER:
- Black pepper & salt bring out the flounder’s inherent taste. Use sea salt for a clean taste; use freshly ground pepper for a little sourness. Change the amounts to suit your preferences.
LEMON JUICE:
- Lemon juice cuts the richness of oil or butter, and it also brightens the dish. It offers a crispness that wonderfully balances the Cajun heat.
LEMON WEDGES:
- Lemon wedges provide an additional burst of acid on the side. They add vibrancy & a refreshing taste in every bite. An additional lovely finishing touch is to squeeze lemon at the table.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Use a paper towel to soak up moisture from the fillets.
- Include the pepper, paprika, Cajun seasoning, Cayenne, salt, & garlic powder in a small vessel.
- Apply the olive oil on both sides of the flounder with a brush.
- Sprinkle the seasoning over the fish.
PAN COOKING
- Warm the pan on a moderate flame.
- Place the fish over the pan and cook for three to four minutes so it gets fork-tender.
BAKIING
- Put the parchment on the tray.
- Warm the oven to 400 degrees F.
- Put the fillets on the tray and bake for eight to ten minutes.
- Top the dish with lemon wedges, drizzle lemon juice, and serve.
SERVING SUGGESTIONS:
VEGETABLE SIDES:
- Cauliflower Rice
- Roasted Broccoli
- Sautéed Spinach
- Zucchini Noodles
SALADS:
- Avocado Cucumber Salad
- Keto Coleslaw
- Spinach and Feta Salad
- Arugula with Olive Oil and Lemon
SAUCES & DIPS:
- Garlic Butter Sauce
- Spicy Aioli
- Keto Tartar Sauce
- Lemon Herb Mayonnaise
DRINKS:
- Lemon-Infused Water
- Iced Tea (Unsweetened)
- Lime sparkling water
- Keto Electrolyte Drink
TIPS:
- We don’t cook the flounder as it gets dry and doesn’t remain flaky.
- Add the Cajun seasoning according to your preferred taste.
- Include the garlic butter pat over the fish for additional flavor.
STORAGE INFORMATION:
FRIDGE:
- Put the remaining fish in the closed vessel for 2 days.
FREEZER:
- Wrap the fish in the parchment & add it to the bag & freeze the fish for 2 months.
FAQs:
Will we utilize frozen fillets?
- We can utilize frozen ones as well. Thaw and drain the additional water so they don’t get soggy.
Can I prepare the fish in an air fryer?
- You can prepare the fish in the air fryer at 375 degrees F for eight minutes by flipping them in between.
Is Cajun seasoning keto?
- Most of them are keto; always check the label before buying.
How to reduce the spice level in the dish?
- We can decrease the quantity of cayenne pepper or mild paprika to decrease the spice level in the dish
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Number of calories: 210 kcal
Iron: 0.8 g
Total carbs: 1.3 g
Vitamin A: 0.09 g
Fiber: 0.3 g
Net carbs: 1 g
Calcium: 0.2 g
Protein: 29 g
Sodium: 390 g
Potassium: 420 g
Serving size: 1 fillet
Serving:Â 2
