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Low-Carb Almond and Parmesan Baked Fish

This Low-Carb and Gluten-Free Baked Fish with an Almond-Parmesan Crust is easy and delicious and this fish is also Keto, low-glycemic, gluten-free, and South Beach Diet friendly as well. Use the Recipes-by-Diet-Type Index to find more recipes like this one.

Use the Recipes-by-Diet-Type Index to find more recipes like this one. found on KalynsKitchen.com

For six years this tasty recipe for Low-Carb Almond and Parmesan Baked Fish was stuck back in the recipe archives without a photo.  When I finally got around to cooking it for photos, I remembered how this recipe produced some of the the best-tasting Tilapia I’d ever had.  When I told my nephew Jake that we were going to cook Tilapia, he was polite but told me he didn’t really like it, but when we ate some with the homemade tartar sauce, Jake was completely amazed at how good it was. If you’re not a Tilapia fan, use any firm white fish of your choice.

The almond meal and finely grated Parmesan makes a crispy coating on the fish that’s also gluten-free and South Beach Diet friendly, and I’m betting this recipe will be a hit with just about anyone who tries it.

(Low-Carb Almond and Parmesan Baked Fish was updated with better photos in 2011 and featured as a Phase One Recipe in 2013.)

Low-Carb Almond and Parmesan Baked Fish found on KalynsKitchen.com
Back in 2005 I used butter to dip the fish in so the coating would stick; this this time I made it a bit more healthful by melting together a mixture of my favorite yogurt spread and butter.  Your choice. 

Low-Carb Almond and Parmesan Baked Fish found on KalynsKitchen.com
In a shallow bowl mix together the almond meal, finely grated Parmesan, garlic powder, pepper, and fish rub.  (I highly recommend Szeged Fish Rub if you can find it. I like it so much I buy it in six-packs from Amazon.com.) 

Low-Carb Almond and Parmesan Baked Fish found on KalynsKitchen.com
Put the butter mixture in one bowl and the almond/parmesan mixture in another bowl; then dip the fish first in the butter mixture and then in the almond meal mixture.  I sprinkle the almond meal over and press it on.

Low-Carb Almond and Parmesan Baked Fish found on KalynsKitchen.com
For some reason Costco had huge pieces of Tilapia so that one in the back left corner didn’t get too much coating, but it was still good.  Bake 20-30 minutes or until the fish is barely firm to the touch and the coating is browned and crispy on the edges.

Use the Recipes-by-Diet-Type Index to find more recipes like this one. found on KalynsKitchen.com

Almond and Parmesan Baked Fish
(makes 3-4 servings, recipe created by Kalyn)

3-4 Tilapia or other white fish filets, thawed if frozen (This recipe will work best with pieces that are at least 1/2 inch thick.)
1/4 cup melted butter or margarine, your choice
1/3 cup almond meal (I use Bob’s Red Mill Almond Meal
2 T finely grated Parmesan or Asiago cheese
1/2 tsp. garlic powder
1/4 tsp. pepper (or slightly more lemon pepper)
1/2 tsp. fish rub (optional, but recommended, I use Szeged Fish Rub.)


Preheat oven to 425F/220C.  Spray baking dish with non-stick spray.

Melt butter and margarine together over low heat.  In a flat bowl big enough to hold the fish, mix almond meal, Parmesan, garlic powder, lemon pepper or pepper, and Fish Rub in a flat dish.

Dip each fish filet in butter, turning to coat both sides, then into almond mixture. Try to get as much of the almond mixture to stick to the fish as you can. (I pressed it down with a fork.)

Bake 20-30 minutes, or until fish is firm to the touch and coating is turning golden brown. The baking time will depend on the thickness of the fish, so watch it carefully. We ate this with homemade tartar sauce,

I would eat this with my homemade Ultra Easy Double Dill Diet-Friendly Tartar Sauce, but it would be tasty with any type of tartar sauce. 

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:

The South Beach diet doesn’t recommend butter, but in this recipe you’re only eating the small amount of butter that sticks to the fish, and I would eat this for any phase of The South Beach Diet.   The recipe should be good for most other types of low-glycemic or low-carb eating plans.

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Tasty Ways to Cook Fish:
Low-Carb Fish Taco Cabbage Bowl ~ Kalyn’s Kitchen

Tilapia Fish Tacos from My Colombian Recipes

Baked Tilapia with Onions, Peppers, Olives, and Feta from Kalyn’s Kitchen

Low-Carb Almond and Parmesan Baked Fish found on KalynsKitchen.com
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57 comments on “Low-Carb Almond and Parmesan Baked Fish”

  1. Hi Kalyn–
    I love tilapia and I can’t wait to try this recipe! Sounds so good! Thanks so much for sharing.

  2. I just got some Almond Flour/Meal myself–I hadn’t thought about fish, though–thanks for the inspiration! Can’t wait!

    A question for you–have you tried using Almond Flour/Meal in a cookie or cake recipe? Curious…

  3. Hi Kalyn – Very pretty site! FYI I do something similar with fish/chicken that uses pecan meal which I get from Sunnyland Farms at http://www.nutsandcandies.com/browse.aspx. Harvest is in October so it’ll be available soon. It stores great in the freezer, makes wonderful bread too. Just make sure you’ll be home when the package is delivered or the squirrels will gorge! OH DEAR. Alanna

  4. Marianne- Thanks for commenting. I love tilapia too.

    Adam – Yes, I have made cookies with almond meal a few times. I don’t remember where I found the recipe but I will see if I can scare it up and post it here. As I already confessed, I’m not that into sweets. But there was a period about 9 months ago where I had a short-lived cookie making binge.

    Alanna – I love the idea of the pecan meal. I’m going to order some. Pecans are absolutely my favorite nuts.

  5. OMG!! I made this on Friday, and it was the best thing ever! 🙂 I usually don’t cook fish at the house, but this recipe will make me convert. Thank you for all your great suggestions–I’m always trying your stuff.

  6. Just wanted to let you know: I found this recipe a few months ago when I had most of a bag of almond meal left over after making my sister a gluten-free birthday cake. Since then, we’ve had it nearly every week. It is ADDICTIVE! I’m not even a big fan of fish, but wow, this is good. Thanks for posting it.

  7. As I trudge my way through your South Beach friendly recipes, I find myself opening up to all kinds of new foods! I've had tilapia before, and just made this recipe for the second time tonight. I love to just dice up almonds in my nut chopper instead of using almond meal. They are so crisp and the larger almond pieces add a nice "crunch" to my fish. So good!

  8. Lacey, I really like that idea of larger pieces of almonds. Sounds good to me!

  9. thanks Kalyn! I'll be trying this on tonight. Just what I was looking for!

  10. So, so , so good!! Once again, your recipes rock! Only change I made was to finely chop some almonds in the food processor rather than buying the meal (that one small bag of Bob's Red Mill kind you show is $12.50 at the store I go to – and it's not even a fancy store). With that being said though, we will continue to just chop the almonds ourselves. The tiny bit of crunch was delicious! Tasted like the breaded southern fried fish I grew up on!

  11. So glad you liked it, and by all means chop up your own almonds to make the almond meal if you have a good food processor. And I need to make this again and update with some photos!

  12. Kyle and Ali I don't know where you live but Trader Joes carries an almond meal that is wonderful and not expensive at all.

  13. Woohoo!! So glad to see my idea brought up an old recipe you have used previously! It is my favorite Friday night dinner 🙂

  14. Mari, I'm going to be making this often too, now that I've tried it again!

  15. Kalyn, I was just looking at this recipe today as I was trying to figure out what to make with the tilapia in my freezer. It's even more appealing now that you have a picture, and I'll give it a shot this week. When I'm breading chicken or fish, I usually dip it in egg rather than butter, but I've always wondered if you can tell a difference at the end. Have you ever experimented with this?

  16. I like the baking method because (apart from not needing extra fat) you don't have to turn the fish. So many times, with recipes for things that are breaded, when you turn the fish or meat over, all the bread crumbs fall off!

  17. Katie, I've dipped things in egg too, but not sure if I can identify any difference. I will say that the coating on this was very tasty (which was probably the butter, lol!)

    Lydia, I agree, not turning them is the best way for this.

  18. Hi Kalyn ,
    You have a lovely space and lots of innovative creations.
    And this recipe is a wonderful idea…loved it

  19. Priyanka, thanks for that nice feedback.

  20. A crispy coating on fish is better than a piece of cheesecake in my books.

  21. Val, I'm a crisp savory girl too!

  22. Gorgeous, Kalyn! I am crazy about fish and these particular ingredients. Makes me want to run out and buy tilapia. I've used a similar combination of these ingredients for fish and chicken. As you say, they're naturally gluten free and so crisp and tasty. Truly hard to beat in my book. So nice that this method made a new tilapia convert of Jake; that's a testimonial in itself! 🙂


  23. Shirley, glad you like it and I was very happy that it won Jake over as well.

  24. Sounds delicious Kalyn! I make something similar using fish or chicken but never thought to add almonds to the crust…oh yum! Taking notes 🙂

  25. I'm so glad you reposted this! I have some tilapia in the freezer that I've been completely ambivalent about making…but now you've gotten me excited about it!

  26. ChicaJo, the almonds really add a nice flavor to it.

    Joanne, so glad. I'm going to thaw out some tilapia just so I can make it again!

  27. Hi, I made this recipe last night, but in the ingredients you noted "pepper", in the directions you mentioned "lemon pepper"..? (Melt butter and margarine together over low heat. In a flat bowl big enough to hold the fish, mix almond meal, Parmesan, garlic powder, lemon pepper and Fish Rub in a flat dish.)
    Soooo, I used lemon pepper and it was outstanding ! Also I used Cod. Highly recommend this to everyone.

  28. Good catch, and I think you can use either pepper or lemon pepper. Good to know it's tasty on cod too.

  29. Sounds absolutely wonderful!! Celiac runs in my family so I am always looking for new gluten free recipes! Can't wait to try this one!! Thanks for sharing!

  30. yum! tilapia is my favourite fish.

  31. I don't use tilapia because I only buy wild raised fish and have only seen this fish farm raised. Is there an appropriate substitute? I love the ground almond meal from Trader Joe's and frequently use it as a substitute for breading.

  32. Molly, U.S. farm raised tilapia is rated as a "best choice" by the Monterey Bay Aquarium Seafood Watch. But any type of mild white fish would work with this recipe.

  33. I LOVE any nut-crusted fish recipe! There is a restaurant in Park City (Riverhorse) that serves Macadamia Crusted Halibut and Pistachio Crusted Trout, both are amazing! I'll have to try this one soon.

  34. Becky I love Riverhorse; will have to try one of those dishes. I did love this and plan to make it often.

  35. I think most any brand of ground nuts would work for this recipe. However I can't publish comments recommending other brands even from they are from people who mean well; that just encourages spam comments on the blog.

  36. This sounds great! I'm wondering if you could just dip the fish in milk, or milk and egg, like Southerners do with chicken. I might give it a try and let you know how it goes!

  37. Hi Kalyn – This sounds delicious! I am wondering if the fish could be dipped in milk or milk and egg as is done in the South with chicken. I feel that using butter really masks the flavor of fish. Might try this tomorrow and let you know how it goes.

  38. Michele, I think that would definitely work. Love to hear how it turns out if you try it. The only thing I'm wondering is if the butter or olive oil/butter combo would keep the fish more moist as it cooks.

  39. Made this tonight and it is AH-mazing! I do not like fish, so I'm always on the lookout for a fish recipe I can tolerate. Well, I ate two pieces, plus cleaned up my kids' plates. My older daughter even agreed it was delicious and she does not eat fish either. I am adding this to my regular recipe rotation. Sooooooo delicious! Thank you!

  40. Kim, so glad you liked it!

  41. My niece LOVES this recipe, especially with the tartar sauce. We usually make it with basa or swai, both of which are mild-flavored, fine-textured white fish–mostly because they go on sale around here more often than tilapia does.

    Thanks, Kalyn!

  42. So glad you have been enjoying it!

  43. Need this fish dish Kalyn. Sounds so good…perhaps it would work well with Cod filets too. I love fish at least 2 x a week and need more recipes.
    Can't wait to try this.

  44. Wanda, haven't tried roasting cod but I'm guessing it would work.

  45. I was also thinking about cod, as it's much easier to find at my fish market than tilapia. I'm sure it would be delicious.

  46. This looks so good. I have some wild caught halibut in my freezer that I want to do something new with – i think this would be great!

  47. Lydia, would love to hear how it works with cod if you try it.

    Alyssa, lucky you to have wild-caught halibut. I'm sure that would be amazing.

  48. My husband and I first tried this recipe last year when we started the South Beach diet, and it remains one of our favorites!

    My slight variation is that instead of dipping and coating on both sides, I stir the melted butter together with the almond meal and spices to make sort of a paste, then place the fish in the baking dish and spoon the mixture on top. I add cheese to the top 10 minutes before the finish so it melts on top. It stays plenty moist, and is much easier that way.

    Thanks very much for this and all the other wonderful recipes you share! They've really made following South Beach infinitely more fun and easy – and delicious!

  49. The best baked fish I've ever eaten. My Mom, the fish hater, loved it and asked me to fix it again. Thanks so much.

  50. Wasabigrrl, so glad you both enjoyed it so much!

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