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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 ourHomemade Tartar Saucespooned 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! 🐠🍴😋
4.95 from 20 votes
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.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 9 minutes
Total Time 19 minutes
Servings 4
Author Annissa Slusher
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
Julia on November 8, 2018 at 8:56 am
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!
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Annissa on November 8, 2018 at 10:48 am
See AlsoThe Best Dairy-Free Hot Chocolate Mixes and RecipesGluten Free Vegan Dark Chocolate Muffins Recipe (Dairy Free)22 Vegan Breakfast RecipesHerb Baked Butternut Squash RecipeI remember those!
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Lauren Vavala | DeliciousLittleBites on November 8, 2018 at 9:14 am
What a great idea for a low carb “breading!” This looks delicious!
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Annissa on November 8, 2018 at 10:47 am
Thanks!
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Jill on November 8, 2018 at 11:37 am
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!
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Annissa on November 8, 2018 at 2:26 pm
Thanks, Jill!
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rebecca on November 8, 2018 at 11:50 am
this looks delicious! I need more breaded fish in my life
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Annissa on November 8, 2018 at 2:26 pm
Don’t we all!
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Eden | Sweet Tea and Thyme on November 8, 2018 at 12:01 pm
This looks amazing! Sounds way better than anything store bought. Pinning!
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Annissa on November 8, 2018 at 2:26 pm
Thanks for sharing!
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Kit on February 1, 2019 at 4:33 am
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!
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Annissa on February 1, 2019 at 10:23 am
Congratulations! One thing I love about keto is the awesome foods we can still enjoy!
-AnnissaReply
Kim krakowski on February 11, 2019 at 1:06 pm
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.Reply
Kelley on March 12, 2019 at 4:51 pm
Made this for supper tonight using haddock, absolutely delicious! Thanks so much for the recipe.
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Lucille R Metzger on April 18, 2019 at 9:59 pm
I’m going to make mine with flounder. Which is one of the fish I have on hand.
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LINDA GUIETTE on April 19, 2019 at 7:30 pm
This is the second time I have made this, and it is absolutely decadent. It is definitely a keeper, Keto diet or not! Yummy.
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Joyous on June 18, 2019 at 7:21 pm
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.
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CAT on June 28, 2019 at 5:10 pm
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!
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Genevieve on November 22, 2019 at 2:27 pm
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.)
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Annissa Slusher on November 22, 2019 at 8:34 pm
Yes, I do like the idea of using the wire grate to make the bottom crispier as well.
-AnnnissaReply
Elaine on December 14, 2019 at 12:05 am
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!
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Annissa Slusher on December 16, 2019 at 9:17 pm
You’re welcome!
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J.R. WEST on December 19, 2019 at 8:22 pm
I dipped mine in full fat plain Greek yogurt instead of egg whites… YUM
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Cat M on March 7, 2020 at 12:15 pm
I’m making this again today. The taste is absolutely amazing and so nice to have a healthy breaded fish recipe! Thank you!
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Annissa Slusher on March 12, 2020 at 10:00 am
Glad they were a hit!
-AnnissaReply
Steve on March 14, 2020 at 9:45 pm
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!
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Annissa Slusher on March 15, 2020 at 3:33 pm
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.
-AnnissaReply
Tessa on April 28, 2020 at 7:43 pm
These were amazing!!
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Theresa on May 17, 2020 at 7:47 pm
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
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sharon barber on May 20, 2020 at 10:34 pm
Dinner tonight, it was Delicious!!!
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Jamie on April 17, 2021 at 11:41 am
Does this do well with flounder?
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Annissa Slusher on April 20, 2021 at 7:23 pm
I think flounder would work great!
-AnnissaReply
Joan achkar on April 21, 2021 at 10:52 am
Can I use the whole egg and coconut flour instead of almond flour?
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Annissa Slusher on April 21, 2021 at 2:48 pm
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
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Fatma Naqwi on August 30, 2022 at 3:16 am
looks fab. but i’m curious, why egg white and not the whole egg?
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Annissa Slusher on September 5, 2022 at 12:03 pm
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”.
-AnnissaReply
Valerie on November 25, 2022 at 6:28 pm
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!
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Jodi Preis on December 17, 2022 at 6:57 pm
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!
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Deb on May 15, 2023 at 5:15 pm
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!
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