Flounder fillets with panko bread crumbs (recipe)

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Flounder fillets with panko bread crumbs (recipe)
NameFlounder fillets with panko bread crumbs
IngredientsFlounder fillets Panko breadcrumbs Kosher salt Paprika Fresh thyme leave Unsalted butter Olive oil Fresh ground black pepper Fresh lemon juice Lemon
Preptime (in hours)0.25
Totaltime (in hours)0.25
Keto friendlinessKeto friendly
Calories320.4
Fat21.2
Protein27.7
Carbohydrate5.2
Fiber0.9
Net carbohydrates4.3
Sugar1.2
Saturated fat7.1
Cholesterol (mg)118.2
Sodium662.7
Reviewaggregate


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Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
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Flounder fillets with panko bread crumbs (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Flounder fillets with panko bread crumbs (recipe) image(external)

Did you know? - WikiMD has over 50,000 keto friendly recipes with a color coded ketometer rating scale!

Flounder fillets with panko bread crumbs (recipe)


  1. Rinse fillets and pat dry with paper towels.
  2. Place panko in a small shallow bowl and sesson with salt, paprika, and thyme leave and then stir to mix.
  3. Dredge fish on both sides in the seasoned panko.
  4. Melt 2 tablespoons each butter and oil in a large heavy skillet, over medium high heat and when hot put in 2 or 3 fillets at a time, one layer deep.
  5. Cook each side until lightly golden, about 2-3 minutes. Carefully turn with a wide spatula and cook about 2 minutes longer.
  6. Season with freshly ground pepper keep warm.
  7. Continue cooking remaining fillets.
  8. Discard any fat in skillet; add lemon juice, scraping pan with a wooden spatula to deglaze pan juices.
  9. Pour warm sauce over fillets and serve immediately. Garnish with lemon slices if desired.

    Food tags
    Citrus, Fruit, Very Low Carbs,, Stove Top, Easy



Keto-meter rating
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Time:
Prep Time in Hours and Mins:15M

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Contributors: Prab R. Tumpati, MD