One-Pan Olive Oil and Herb Poached Flounder

Recipe posted in: Lunch/Dinner
olive oil

Looking for a quick and easy one-pan fish recipe? Try this low-carb idea! Enjoy flaky flounder poached in a flavorful blend of olive oil, lemon juice and fresh herbs. Featuring only eight wholesome ingredients and seven simple steps, you’ll be enjoying a low-carb feast in less than 30 minutes.

olive oil recipeOne-pan recipes are perfect for busy people who just want to eat healthy with little prep work. Simply throw your ingredients on a pan or in a baking dish and let the oven work its magic. You’re left with very little mess to clean up and a little extra time to finish up your daily tasks. This One-Pan Olive Oil and Herb Poached Flounder is a dream dinner for those evenings when you just need to throw a quick meal in the oven!

Get started by preheating your oven to 400 degrees. Pat the flounder fillets dry and season them with salt and pepper to taste. Grab a (9×13) baking dish and pour in olive oil, lemon juice, minced garlic and freshly chopped rosemary, parsley and sage. Season with salt and pepper to taste and whisk together the olive oil mixture until it’s well blended. Arrange the flounder in a single later within the baking dish, spooning the olive oil mixture over top to coat the fish. Lay lemon slices on top of the flounder if you have any leftover. Bake for about 12 to 15 minutes, until the fish is cooked through and the liquid is bubbling. Serve the fish with a bit of pan sauce drizzled over top.olive oil recipe

The Palm Pro Tip: Can’t find flounder? You can easily swap in another delicate fish, such as cod, halibut or sole.

Healthy fats are essential to your low-carb lifestyle. Olive oil is famous for its impressive nutrition profile that boasts healthful monounsaturated fats and antioxidants, says Healthline. It has been shown to decrease the risk of heart disease, cancer and Alzheimer’s disease. Plus, it’s absolutely delicious and adds a unique taste to fish, salad dressings, roasted veggies and more.

We love using olive oil in simple recipes where it’s fabulous flavor can shine! Try it out in our Roasted Garlic Avocado Hummus, Cucumber Feta Salad and Garlic and Herb Zucchini Noodles: three easy side dishes where simplicity is the start of the show.

One serving of this Olive Oil and Herb Poached Flounder contains 380 calories. Serve up your flounder fillets with a side of your favorite non-starchy veggies! Try it with steamed broccoli, roasted asparagus or grilled zucchini. Whip up a batch of cauliflower rice, coleslaw or sautéed garlicky green beans. Even a simple side salad can complete this heart-healthy dinner recipe!

Dreaming of more simple seafood suppers? Check out the healthy recipes below for some low-carb meal ideas:

For even more recipes like this one, check out the book The New Keto-Friendly South Beach Diet written by the creator of the South Beach Diet, Arthur Agatston, M.D.

Phase: Weight Loss Phase, Weight Maintenance Phase

Servings: 2

Nutrition Information

  • 2 Healthy Fat
  • 1 Protein


  • ¾ lb. flounder fillets
  • ¼ cup olive oil
  • 3 Tbsp. lemon juice
  • 2 Tbsp. minced garlic
  • 2 Tbsp. rosemary, chopped
  • 2 Tbsp. parsley, chopped
  • 1 Tbsp. sage, chopped
  • Salt and pepper, to taste


  1. Preheat oven to 400°F
  2. Pat fish dry and season with salt and pepper to taste.
  3. Whisk olive oil, lemon juice, garlic, rosemary, parsley, sage, salt and pepper in a 9x13 baking dish.
  4. Arrange flounder in a single layer in the olive oil mixture. Spoon olive oil mixture over the flounder to coat.
  5. Lay lemon slices on top of the flounder.
  6. Bake 12-15 minutes, until the fish is cooked through and liquid is bubbling.
  7. Serve fish with pan sauce drizzled over top.