hat_wright KETO lemon butter flounder--yumm!
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 387.3
- Total Fat: 32.6 g
- Cholesterol: 137.9 mg
- Sodium: 537.9 mg
- Total Carbs: 3.6 g
- Dietary Fiber: 1.2 g
- Protein: 22.5 g
View full nutritional breakdown of hat_wright KETO lemon butter flounder--yumm! calories by ingredient
Introduction
A great way to get your fish in, while staying in Keto--super easy, all done on stove top. A great way to get your fish in, while staying in Keto--super easy, all done on stove top.Number of Servings: 3
Ingredients
-
1 serving Bob's Red Mill Almond Flour - per 1/4 Cup
3 serving Fish - Flounder 4oz.
.33 cup (8 fl oz) Chicken Broth
1 serving Lemon, fresh squeezed, juice of one whole lemon
2 serving Garlic Salt, Lawrys (1/4 tsp)
7 tbsp Butter, salted
2 tbsp Parsley
Tips
Great served with a rice of roasted broccoli or brussel sprouts
Directions
Preheat sauce pan on med/high heat
combine flour & salt in a shallow bowl
dredge fish in mixture
add 1 TBSP butter to hot pan, swirling to coat
cook fish 3 min--don't turn over yet
add 1 TBSP butter to pan, melt THEN turn fish over--continue cooking for 1-2 min until fish is opaque and flakes easily with a fork
remove from pan and repeat for each filet
next add 1TBSP butter in pan, add chicken broth and lemon juice--cook 1-2 minutes until combined and thickened, stir in parsley, spoon over fish and serve.
Serving Size: Makes 3 4oz fillets
Number of Servings: 3
Recipe submitted by SparkPeople user HAT_WRIGHT.
combine flour & salt in a shallow bowl
dredge fish in mixture
add 1 TBSP butter to hot pan, swirling to coat
cook fish 3 min--don't turn over yet
add 1 TBSP butter to pan, melt THEN turn fish over--continue cooking for 1-2 min until fish is opaque and flakes easily with a fork
remove from pan and repeat for each filet
next add 1TBSP butter in pan, add chicken broth and lemon juice--cook 1-2 minutes until combined and thickened, stir in parsley, spoon over fish and serve.
Serving Size: Makes 3 4oz fillets
Number of Servings: 3
Recipe submitted by SparkPeople user HAT_WRIGHT.
