Low Carb Flounder & Veggies Dish

by | Jan 20, 2021 | Dinner

Takes 20 minutes Servings: 4


  • 2 cups Cherry Tomatoes (sliced in halves)
  • 1 tbsp Apple Cider Vinegar
  • 1 cup Basil Leaves (torn, divided)
  • 1/2 cup Assorted Olives ( black, kalamata, green)
  • Sea Salt & Black Pepper, Tony Chachere’s (to taste)
  • 8 Flounder Fillet (cut into halves)
  • 1 Tbsp of Olive oil
  • 8 Cups of Cauliflower Rice


  1. Microwave one bag of frozen cauliflower rice according to package directions and set aside.
  2. Combine the tomatoes, apple cider vinegar, half the basil, olives, salt, and pepper in a bowl and set aside.
  3. Heat 1 Tbsp of Olive oil in a large sauce pan on medium heat and add Flounder fillets. Cook fillets on both sides then place them aside. Add the vegetable mixture to the pan and cook for 4-5 minutes. Add the cauliflower rice and place the flounder fillets on top. Simmer for 5-10 minutes then serve.
  4. Garnish with the remaining basil, divide evenly between bowls and enjoy!

Nutrition Facts:

  • Total Fat: 6.7g
  • Saturated Fat: .9g
  • Trans Fat: 0g
  • Cholesterol: 40.1mg
  • Sodium: 1215.7mg
  • Total Carbohydrate: 12.7g
  • Dietary Fiber: 5.4g
  • Sugars: 6.4g
  • Protein 29g


  • Serving Size One: serving is approximately 1 1/2 to 2 1/2 cups.
  • Additional Toppings: red pepper flakes and/or parmesan cheese
  • No Flounder: Use haddock, cod, mahi mahi, or shrimp.
  • No Apple Cider Vinegar: Use red cooking wine, lemon juice, white wine vinegar, or balsamic vinegar instead.
  • Flounder Fillet Size: One fillet is equal to 56 grams or 2 ounces.

Share this



Have you found the right weight loss solution for you, yet? You can! Together, we’ll resolve your past weight loss struggles, transform your energy and health and you will look and feel your best. I truly enjoy helping my clients to reach her or his most desired goals. As a registered dietitian nutritionist, I can help you become all you want to be and more.

Related Posts

Simple Tuna Steak Marinade

Simple Tuna Steak Marinade

Takes 50 Minutes Next to salmon, tuna steak is my next best fish to cook.  With this recipe all you have to do is put the ingredients altogether and let the tuna steaks marinade for 30 minutes, then grill them or sear them in a skillet over medium-high heat or...

Diem’s Poached Chicken

Diem’s Poached Chicken

Poached chicken can eaten by itself or can be used on anything - wraps, salad, sandwiches, pizza, etc. And yes, you can add a ginger & scallion sauce since poached chicken by itself is just not that sexy. 😂 Recipe makes 4 Ingredients: 1 1/4 lbs Chicken Breast...

Red Beans with Venison Sausage

Red Beans with Venison Sausage

Since the 19th century, its been a New Orleans’s tradition to have red beans and rice on Mondays.   Because, historically Mondays were  considered as laundry days, which meant leaving the house for the day to go down the river to do laundry.   The red beans and rice...