Simple and Delicious Broiled Flounder Recipe (Low Carb)

Are you looking for a healthy, easy, tasty dinner option? Consider fish! If I happen to have some fresh fish in the fridge vs. some ground beef, I’m going for the fish every time. Cooking up some fish is easy and speedy. Experts say we should eat fish at least once a week for its numerous health benefits including lowering the risk of heart attack, yet according to Harvard research only about one in five people actually incorporate fish in their weekly diet. Delicious, low-fat  (except for maybe some healthy fats in some fish varieties), and low carb, what’s not to love?

I personally am crazy about fish, but I seem to have been born that way. Despite growing up in the middle of a landlocked state and among cooking that specializes in various noodle, potato, and pork dishes, fish has always been my favorite food. I was that weird kid who got the filet of fish sandwich instead of a burger at McDonalds and asked for my mom’s amazing fish dinner for my special birthday meal. It goes without saying that fish is not a hard sell for me.

Some perceive fish as expensive or hard to cook. But for this recipe, I used a pound of flash frozen flounder filets which cost about $8 from our local grocery store and the meal was fridge to table in half an hour.

 I do prefer fresh fish, but it is more difficult to get from the store right now since we are ordering groceries because of the pandemic. I used Sea Best Frozen Flounder and honestly, I was impressed. The fish had a flaky texture and everyone at my table loved it, including the more “non-fish” person. 

I call this broiled fish, but really it’s just baked in the oven. It tastes like what you get if you order broiled fish from a restaurant.


1 pound fresh or frozen flounder filets

1 t vegetable oil

2 T softened butter

1 t kosher salt

1 t black pepper

1 T dry mustard

1 T paprika

1/4 t seasoned salt

1 t garlic powder

¼ t cayenne pepper


Thaw the fish according to package instructions if using frozen

Preheat the oven to 425

Coat the bottom of a glass baking dish with the oil

Place the fish fillets in the baking dish and top with butter

Mix all the spices together thoroughly in a small dish.

Sprinkle the fish generously with seasoning

Bake the fish for about 15 minutes, or til opaque and flaky.

Any extra seasoning can be kept for later use in a sealed container.

Have a beautiful day and enjoy some seafood!

Healthy, low carb dinner: flounder and salad
Seasoning mix can be saved for other seafood recipes
With butter and seasoning, the fish ready to go in the oven

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