Easy Low-Carb Baked Mayo-Parmesan Fish (Video)
Easy Low-Carb Baked Mayo-Parmesan Fish is so tasty, and this just might become your favorite new recipe for cooking fish!
I’m always excited when I’m sharing a new recipe and I know my readers are going to love it, and I’m 100% sure this Easy Low-Carb Baked Mayo-Parmesan Fish is going to be a winner for lots of you. I can say that with confidence because a few years ago I posted Internet’s Best Low-Carb Baked Mayo-Parmesan Chicken, and for at least a year fans of that recipe have been telling me they love that mayo-parmesan topping on fish! So I finally decided I should make it a separate recipe on its own so other people were more likely to to find it.
And back in the archives I have popular recipes for Low-Carb Baked White Fish with Pine Nut, Parmesan, and Basil Pesto Crust and Low-Carb Baked Halibut with Sour Cream, Parmesan, and Dill topping, and both of those favorite fish recipes use a similar preparation method to the one in this recipe. Back in those days I made both recipes with fillets of halibut, but now that halibut has gotten so expensive I used frozen Mahi Mahi from Costco for the Baked Mayo-Parmesan Fish.
We swooned over it when we tested the recipe, and unless you’re someone who really doesn’t like fish, I bet you’re going to love it. And if you’re eating more fish this time of year, check out The BEST Low-Carb Fish and Seafood Recipes from Kalyn’s Kitchen. I’ll definitely be adding this recipe to that collection of favorite fish dinners.
What ingredients do you need for this recipe?
- four fish fillets that are about a half-inch thick
- Szeged Fish Rub (affiliate link)
- freshly-grated or coarsely-grated Parmesan
- Garlic Powder (affiliate link)
- coarse ground black pepper to taste
What Fish Rub do I use?
One product I’ve recommended for years if you’re cooking any kind of fish is Szeged Fish Rub (affiliate link) a blend of spices that seems to me to be the perfect seasoning for fish. I’d find it in my grocery store for a quite a few years, but for at least 5 years now I’ve been buying it at Amazon.com, and I always have this in my spice drawer. If you have a brand of fish rub you like, I’m sure it will also work.
How to Make Easy Low-Carb Baked Mayo-Parmesan Fish:
(See below for complete printable recipe.)
- Use any type of firm fish fillets that are about 1/2 inch thick. Thaw fish overnight in the fridge and drain well.
- Lay fish out on the cutting board, rub with Szeged Fish Rub (affiliate link) or your favorite brand, and let fish to come to room temperature while you preheat oven to 400F/200C.
- Combine the mayo, coarsely grated Parmesan, and Garlic Powder (affiliate link).
- Use a rubber scraper to spread that mixture on the top of the fish. (It was much less messy to do that on the cutting board than when the fish was in the baking dish!)
- Carefully transfer fish to the baking dish. Season the top with a little fresh-ground black pepper to taste.
- Bake fish in the upper half of the oven for about 12 minutes, or until the fish is starting to get firm when you press on the side with a fork.
- Then turn your oven to BROIL and brown the topping for 3-4 minutes. (Watch it carefully!)
- There may be a little bit of liquid released as the fish cooks; just blot with a paper towel before you serve it if you feel the need.
Make it a Meal:
This would be great with something like Barely Steamed Asparagus with Basil Vinaigrette or Lemony Green Beans with Lemon Juice and Lemon Zest for a low-carb side dish.
More Low-Carb Dinners with Fish or Seafood:
Low-Carb Roasted Barramundi with Tomato-Olive Relish ~ Kalyn’s Kitchen
Parmesan Crusted Tilapia ~ Taste and Tell
Baked White Fish with Onions, Peppers, Olives, and Feta ~ Kalyn’s Kitchen
Baked Salmon in Foil ~ Low-Carb with Jennifer
Grilled Halibut with Basil Vinaigrette ~ Kalyn’s Kitchen
Brazilian Fish Stew ~ I Breathe I’m Hungry
Sumac-Rubbed Salmon Roasted in Olive Oil ~ Kalyn’s Kitchen
- four 6-8 oz. fish fillets that are about a half-inch thick (see notes)
- 1 tsp. Szeged Fish Rub, for rubbing on the fish. (See notes)
- 1/2 cup mayo
- 4 T freshly-grated or coarsely-grated Parmesan
- 1/2 tsp. garlic powder
- coarse ground black pepper to taste
- Thaw fish overnight in the fridge and then drain well. (f the fish seems quite wet, I would place it between two paper towels and press out the excess moisture.
- Lay fish out on the cutting board, rub on both sides with Szeged Fish Rub (affiliate link) (or your favorite brand) and let fish to come to room temperature while you preheat oven to 400F/200C.
- In a small bowl or glass measuring cup combine the mayo, coarsely grated Parmesan, and garlic powder. The mixture will be stiff, try to get it combined well.
- Keeping the fish on the cutting board, use a rubber scraper to spread that mixture in an even layer on the top of each piece of fish. (It was much less messy to do that on the cutting board than when the fish was in the baking dish; trust me on that!)
- Then carefully transfer fish to the baking dish, use the smallest dish you have that fits all the pieces. Season with some fresh-ground black pepper to taste over the topping on the fish. Bake fish in the upper half of the oven for about 12 minutes, or until the fish is starting to get firm when you press on the side with a fork (thicker pieces will take longer to bake).
- Then switch your oven to BROIL and brown the topping for 3-4 minutes. (Watch it carefully!) Serve hot.
We used frozen Mahi Mahi from Costco, use any firm mild fish that you enjoy for this recipe. I am crazy about Szeged Fish Rub (affiliate link) and use it on nearly every kind of fish I cook, but there are other good ones on the market.
This recipe was inspired by readers who told me how they loved the topping from Internet's Best Low-Carb Baked Mayo-Parmesan Chicken used on fish!
Amount Per Serving: Calories: 637Total Fat: 26gSaturated Fat: 5gUnsaturated Fat: 19gCholesterol: 360mgSodium: 674mgCarbohydrates: 2gFiber: 0gSugar: 0gProtein: 94g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Easy Low-Carb Baked Mayo-Parmesan Fish is a great dish for low-carb and low-glycemic diet plans, and this recipe is gluten-free. If you’re making it for any phase of the South Beach Diet, they would recommend reduced-fat mayo and possibly a bit less Parmesan. Personally I wouldn’t make it that way, but I think it will still be pretty good even with lower-fat ingredients.
Find More Recipes Like This One:
Use Seafood Recipes for more ideas for fish dinners or Oven Dinners for more baked main dishes like this. 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.