Low-Carb White Fish with Parmesan Crust
This Low-Carb White Fish with Parmesan Crust features a crust of mayo and Parmesan that’s browned under the broiler. Use any mild white fish for this low-carb Keto, low-glycemic, and gluten-free recipe. Use the Diet-Type Index to find more recipes like this one.
This Low-Carb White Fish with Parmesan Crust uses a flavorful fish rub before the fish is pan-fried and then it’s brushed with a tiny bit of mayo, sprinkled with Parmesan, and finished under the broiler for a delicious result. I’m not going to lie, I first made this with Tilapia, but now I’d use another type of firm white fish filets to make this. Here’s some information to help you choose which kind of white fish you’d like from the Kitchn. But no matter what fish you use, I hope you’ll try this method of cooking fish a try; it just might become one of your favorites!
I buy frozen fish from Costco and let it thaw overnight in the refrigerator. Let the fish come to room temperature before you cook it. I’m a big fan of Szeged Fish Rub, which I like so much I buy it in six-packs from Amazon.com and give it to my friends, but you can use any brand of fish rub to add flavor. (That is an affiliate link.)
Heat the oil and cook the fish only about 3-4 minutes per side because it will cook a little more under the broiler. Use a large turner to turn it carefully to cook the second side.
Lay the fish pieces on a baking sheet and spread a tiny amount of mayonnaise over each piece of fish, just enough to keep the Parmesan sticking to the fish. Sprinkle Parmesan over each piece of fish. Then put the fish under a pre-heated broiler and broil until the cheese is melted and browned, about 3-4 minutes more. Serve hot.
Make it a Meal: Yes, the photo has Creole-Spiced Rice and Kale on the side, but serve with something like Cauliflower Rice with Basil, Parmesan, and Pine Nuts for a low-carb meal.
Low-Carb White Fish with Parmesan Crust
This Low-Carb White Fish with Parmesan Crust features a crust of mayo and Parmesan that’s browned under the broiler.
- white fish filets, one per person
- Szeged Fish Rub, about 3/4 tsp. for each piece of fish (use any brand of fish rub that you like)
- olive oil, enough to keep fish from sticking (I used a non-stick pan which didn’t need much oil)
- salt/pepper to taste
- mayonnaise, about 2 tsp. per piece of fish
- grated Parmesan, Mizithra, or Asiago cheese, about 1 1/2 T per piece of fish
- Thaw frozen fish in the fridge overnight and let it come to room temperature before starting the recipe.
- Preheat broiler.
- Season fish on both sides with salt, pepper, and Szeged Fish Rub,
- Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
- Take fish out of frying pan and put in ovenproof dish which will fit under your broiler.
- Spread mayo on the top of each piece of fish and top with Parmesan cheese. You want the top of the fish to be well covered with cheese.
- Broil until cheese is browned and melted, about 4 minutes.
- Serve hot, with lemon slices if desired.
Recipe created by Kalyn.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
fish is a great choice for the South Beach Diet, and as long as you use a moderate amount of mayonnaise and Parmesan, this recipe would be fine for all phases of the diet. Low-Carb White Fish with Parmesan Crust would also be a good choice for other types of low-carb diet plans. Obviously, don’t serve with the rice in the photo for a low-carb or phase one meal.
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 can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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