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Kalyn's Kitchen

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 Seafood Recipes to find more recipes like this one.

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Low-Carb White Fish with Parmesan Crust found on KalynsKitchen.com

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!

Low-Carb White Fish with Parmesan Crust found on KalynsKitchen.com

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.

Low-Carb White Fish with Parmesan Crust found on KalynsKitchen.com

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.

Ingredients:

  • 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

Directions:

  1. Thaw frozen fish in the fridge overnight and let it come to room temperature before starting the recipe.
  2. Preheat broiler.
  3. Season fish on both sides with salt, pepper, and Szeged Fish Rub,
  4. 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.
  5. Take fish out of frying pan and put in ovenproof dish which will fit under your broiler.
  6. 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.
  7. Broil until cheese is browned and melted, about 4 minutes.
  8. Serve hot, with lemon slices if desired.

Notes:

Recipe created by Kalyn.

All images and text ©

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.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Low-Carb White Fish with Parmesan Crust found on KalynsKitchen.com

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37 comments on “Low-Carb White Fish with Parmesan Crust”

  1. I've never made my own fish rub, used this brand for years. The label lists paprika and lemon, but other than that it just says "spices". I'd google "fish rub" to see what you can find.

  2. I don't have a fish rub in my spice rack but I have many spices…is there others you suggest to sprinkle on instead??

  3. There is a link for the rice dish right under the photo.

  4. Hey, looks yummy. What is the rice side dish you have with it in the picture? Do you have a recipe for that too?

  5. Learning to cook, and this recipe was fun, fast and easy to follow! Enjoyed this meal over dinner with a friend. Thanks for sharing!

  6. Oh! That's my favorite way to cook tilapia. (Sometimes I sprinkle some bread crumbs on top of the cheese for a little textural crunch.) I've never browned it on both sides first. I usually just bake it straight away.

    That parm crust looks sooooo deliicious!

  7. Michele, the dish on the side is Creole-Spiced Rice and Kale. I will add that link to the post as well. Really loved this combination (I ate it right after I took that photo!)

  8. Kalyn, what are you serving as the side? It looks delicous as well as so attractive with the fish!!

  9. So glad people are liking this.

  10. I came across this recipe yesterday on Facebook, just when I was wondering what to do with the tilapia in the fridge. I had all of the ingredients on hand, except I used Old Bay on the fish and reduced fat olive oil mayo. Yum yum yum YUM! My husband and I scarfed it. It was so good and so easy I'm making it again tonight! Thanks Kalyn!

  11. Tilapia is my 'go to" fish. I can't have enough good ways to cook it. Thanks.

  12. I sauteed the Tilapia, then put the mayo/parmesan mixture on and broiled. I don't know how it would work if you skip the sauteeing; the crust might burn before the fish was done, but I'm not sure. (Let me know if you try it that way.)

  13. This looks delish, and I like the idea of adding some orange zest, but do you need to saute the tilapia before it's put in the broiler? Could you prepare the tilapia with the mayo and cheese and put the whole thing under the broiler?

  14. Herbal Chef, so glad you liked it. (And I am groaning at that photo of the fish, I think I've learned a little about taking pictures since then!)

  15. I found this recipe doing a web search for low carb Tilapia. I'm a hug fan of your blog and your recipes so I knew I wouldn't go wrong. I substitued my own Caribbean Seasoned Salt that we make and sell. The addition of the mayo and cheese broiled on top was excellent! Thanks Kalyn.

  16. Dee, thanks! I love that kind of feedback.

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