This recipe for Low-Carb Oven Fried Fish Fillets makes tender fillets that are baked instead of fried. These delicious fillets can be part of a low-carb, keto, Atkins, LC/HF, diabetic, or Banting diet.
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This recipe was inspired by the fish sticks I ate when I was little. You know the ones. They are located in the frozen section of any grocery store. You toss them on a cookie sheet and bake the breaded and pre-fried morsels until they browned up. Yup, these fish sticks were a favorite of mine when I was a kid.
Now that I’m older and know more about healthy foods, I have worked to make a healthier version. Instead of using breadcrumbs, I roll these fillets in a mixture of almond flour, similar to in my recipe for Paleo Crusted Pork Cutlets.
I flavor this mixture with garlic and dill to make these fillets a little more grown-up. Parmesan cheese adds flavor and makes the coating brown to golden perfection.
The final recipe makes tender and delicious fish with a golden brown coating lightly flavored with garlic and dill.
These fillets are delicious when served by themselves or with our Homemade Tartar Sauce spooned over top to add some creamy goodness.
The recipe for Low-Carb Oven Fried Fish Fillets is not difficult to make. The tasty coating is made in a food processor.
Baking them instead of frying them gives you some hands-off time to prepare a side dish or salad to complete the meal. Enjoy!
-Annissa
Try this Low-Carb Oven Fried Fish Fillets recipe to make a meal the whole family will love. Simply pair it with a salad or some low-carb veggies for a healthy low-carb meal! 🐠🍴😋
Low-Carb Oven Fried Fish Fillets Recipe
This recipe for Low-Carb Oven Fried Fish Fillets makes tender fillets that are baked instead of fried. These delicious fillets can be part of a low-carb, keto, Atkins, LC/HF, diabetic, or Banting diet.
Ingredients
- .75 pound thick white fish such as cod
- 1/2 cup super fine almond flour
- 3/4 cup parmesan cheese shredded
- 1 clove garlic
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper freshly ground
- 1/8 teaspoon red pepper flakes
- 1 teaspoon fresh dill coarsely chopped
- 1 large egg white
- coconut oil spray
Instructions
Preheat oven to 400º Fahrenheit. Spray a baking sheet with a generous amount of coconut oil spray. Cut fish into 8 equal pieces, salt lightly and place on paper towels. Cover will a few paper towels and press to dry the fillets. Set aside.
Place almond flour, parmesan cheese, garlic, sea salt, black pepper, and red pepper flakes in a food processor. Process until garlic is crushed and mixture is completely blended. Add fresh dill and pulse a few times to chop dill and distribute through out the mixture. Pour mixture into a bowl.
Place egg white in bowl. Dip each fish fillet into the egg white and turn to cover.
After each piece is covered with egg white, dip in the almond parmesan mixture.
Place fillets on the prepared cookie sheet. Be sure they do not touch. Add any leftover crumbs on top. Spray the tops of the fillets with coconut oil.
Bake in the center of the preheated oven for 10-15 minutes or until light golden brown. Serve immediately.
Recipe Notes
Serving Size:
2 pieces
Per serving:
Calories: 220
Fat (g): 12
Carbs (g): 4
Fiber (g): 2
Protein (g): 25
Net carbs (g) 2
Mmm…these fish fillets are definitely tastier and better for you than the ready-made we all used to eat as kids. Love the crust, it must be so flavorful!
I remember those!
What a great idea for a low carb “breading!” This looks delicious!
Thanks!
These look delicious! Especially with that dollop of tarter sauce. I appreciate that these are low carb and not a typical recipe with bread crumbs. Great recipe!
Thanks, Jill!
this looks delicious! I need more breaded fish in my life
Don’t we all!
This looks amazing! Sounds way better than anything store bought. Pinning!
Thanks for sharing!
This is delicious! One month into Keto, and i lost 10 lbs. thanks to recipes like this! Making it again tonight along with a Keto coleslaw recipe I found. Thanks!
Congratulations! One thing I love about keto is the awesome foods we can still enjoy!
-Annissa
I just tried this recipe (2/10/2019)
It was very good. I did omit the red pepper flakes.
When I make this next time I will bring the salt down to 1/4 Tsp and bake the cod
up on a wire rake on top of a cookie sheet. That will keep the bottom of the fish crispy not soggy.
Made this for supper tonight using haddock, absolutely delicious! Thanks so much for the recipe.
I’m going to make mine with flounder. Which is one of the fish I have on hand.
This is the second time I have made this, and it is absolutely decadent. It is definitely a keeper, Keto diet or not! Yummy.
This was easy to make and was yummy. The only change I made was lemon-pepper spice in place of other pepper and didn’t have any dill.
OMG! This was SO good we are having it again tonight!
The only thing I did differently was to place the fish on a grate on top of a foil lined baking sheet. Now you have crispy on both sides!
Yum! Used dried dill, subbed half the parmesan w/ 1 Tbsp nutritional yeast. I think I’ll cut back on the salt a little next time. But my family loved it. (And I did cook on a wire grate and opted to broil the fish, turning after 2-3 minutes.)
Yes, I do like the idea of using the wire grate to make the bottom crispier as well.
-Annnissa
Winner! Winner! Made it tonight after searching how and low for oven fried fish with no breadcrumbs. I used grated Parmesan cheese instead of shredded and instead of flakes used cayenne! It was soooooo good! Thank you!
You’re welcome!
I dipped mine in full fat plain Greek yogurt instead of egg whites… YUM
I’m making this again today. The taste is absolutely amazing and so nice to have a healthy breaded fish recipe! Thank you!
Glad they were a hit!
-Annissa
This is a highly adaptable recipe and I use it all the time. I bought frozen Haddock filets (never again) and they were very watery. After letting them sit between paper towels for a while, I cut them into nuggets, used this breading and this recipe made the mushy fish DELICIOUS!
Glad this recipe saved the mushy fish. One trick I’ve learned when defrosting fish is to remove it from the vacuum packaging. When it’s defrosted inside the vacuum, it seems to suck up more water.
-Annissa
These were amazing!!
This is so good. I think next time I will have a third dish and instead of going from egg white to almond flour mixture I would sprinkle mixture onto fish. I will make this again for sure. Going to try it with halibut next time
Dinner tonight, it was Delicious!!!
Does this do well with flounder?
I think flounder would work great!
-Annissa
Can I use the whole egg and coconut flour instead of almond flour?
You can use the whole egg, but the coconut flour might make them a bit dry. It tends to soak up a lot of moisture. I haven’t tried it so I’m not sure if it will work or not.
Annissa
looks fab. but i’m curious, why egg white and not the whole egg?
You could use the whole egg if you prefer. I didn’t use the yolk because I didn’t want them to taste too “eggy”.
-Annissa
We loved the flavors of the coating and homemade Tartar Sauce! I used fresh Cod. I did find the coating I had to press into the fish but that gave me the opportunity to have a nice coating on each piece. Highly recommend!
Wow! This was incredibly easy and incredibly good! My fish of choice is flounder. I didn’t have shredded parm, so I mixed grated parm and shredded mozzarella. Fabulous! I will definitely be using this recipe again and again!
I’m making this tonight for the second time. I love this recipe. It will definitely be my go-to for whitefish. It’s so easy, it’s keto and it’s delicious. I’m making a few extra for my weekly meal prep. It reheats very well. Thank you!