web analytics
Kalyn's Kitchen

Low-Carb White Fish with Parmesan Crust

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 recipe that’s very low in carbs and perfect for Keto. 

Click to PIN Low-Carb White Fish with Parmesan Crust!

White Fish with Parmesan Crust on plate with rice and kale

We should all be eating more fish, and easy recipes for cooking fish are great to have in the dinner rotation. 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 first made this with Tilapia, but now I’d use another type of firm white fish fillets to make this recipe. 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!

What White Fish is suitable for this recipe?

What kind of fish should you use when a recipe calls for “white fish?” White fish refers to mild-flavored quick cooking fillets of fish such as tilapia, cod, bass, grouper, haddock, catfish, and snapper. You can also use thin pieces of halibut, Mahi Mahi, or Barramundi for this recipe.  Different types of white fish may be more available or inexpensive, depending on where you live. Here’s more information to help you choose which kind of white fish you’d like from the Kitchn.

Process shots of how to make Low-Carb White Fish with Parmesan Crust

How to Make Low-Carb White Fish with Parmesan Crust:

(Scroll down for complete recipe with nutritional information.)

  1. 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.
  2. I’m a big fan of Szeged Fish Rub (affiliate link), 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. 
  3. Heat the oil and cook the fish only about 3-4 minutes per side because it will cook a little more under the broiler.
  4. Use a large turner to turn it carefully to cook the second side.
  5. 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.
  6. 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:

Serve with something like Cauliflower Rice with Basil, Parmesan, and Pine Nuts or Broccoli Gratin with Swiss and Parmesan for a low-carb meal. (That’s not what’s shown in the photo!)

White Fish with Parmesan Crust on plate with rice and kale

Low-Carb White Fish with Parmesan Crust

Yield 4 servings
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes

This Low-Carb White Fish with Parmesan Crust features a crust of mayo and Parmesan that’s browned under the broiler, and this is a delicious way to cook any kind of mild fish.

Ingredients

  • 4 white fish filets (see notes)
  • 1 T Szeged Fish Rub, (see notes)
  • 1 T olive oil, or just enough to keep fish from sticking
  • salt/pepper to taste
  • 4 T mayo (see notes)
  • 6 T grated Parmesan (see notes)

Instructions

  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 (affiliate link),
  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.
  5. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
  6. Take fish out of frying pan and put in ovenproof dish which will fit under your broiler.
  7. 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.
  8. Broil until cheese is browned and melted, about 4 minutes but watch it carefully as broiler can differ in hotness.
  9. Serve hot, with lemon slices if desired.

Notes

You need about about 3/4 tsp. for each piece of fish. If you don't have Szeged Fish Rub (affiliate link), just use any brand of fish rub that you like. We used about 1 T mayo per piece of fish; use more or less mayo to taste. We used about 1 1/2 T grated Parmesan per piece of fish, other hard grating cheese like Mizithra, Romano, or Asiago cheese could also be used.

Recipe created by Kalyn.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 389Total Fat: 18gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 188mgSodium: 574mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 52g

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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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 Easy to Cook to 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.

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

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

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

  1. I made the parmesan crusted tilapia tonight for dinner. I have to tell you this is probably the best fish I have ever eaten in my life! YUMMY!

  2. Lexx, thanks for the feedback. I do love the idea of orange flavored mayo with this. I bet it would taste wonderful.

  3. This dish was wonderful. I made it with the pre-ground parmesean cheese and it was great.

    I do recomment mixing your own mayonaise adding orange rind and one teaspoon of fresh orange juice to the bottom of a glass dish. When broiling, the orange carmelizes and the taste is so sweet, you’ll be sorry you didn’t make more.

  4. OMG try with Trader Joe’s Wasabi Mayo…so yummy!

  5. Mmm..I buy the Tilapia from Costco frequently. I love the fact that the loins come individually sealed and are all very close in size..keeps the cooking times neutral. Can’t wait to try this recipe!! So simple..

  6. Hey wait! How come nobody’s noticing those gorgeous brussels sprouts behind the fish??? 😉 We’re channeling again, Kalyn. I wrote a Kitchen Parade column for this fish about two weeks ago …

  7. This was so good!! We didn’t use the mayo because my mom won’t eat it, and it still tastes wonderful!!

    Erin

  8. Yum, I love tilapia and use it several different ways but this is new to me! Thanks for sharing 🙂

    Hey, I made tilapia that day too!

  9. Hey Kalyn – so cool we both made tilapia on the same day. The thing I like most about it is the versitility. The thing my honey likes is “no bones”.

    Thanks for a new way to cook it.

  10. The photo looks great!Yes, low carb food could be delicious and beautiful 🙂 Hugs,
    melissa

  11. We found a whole tilapia for dirt cheap at a neighborhood Asian market when we were in Portland for Christmas. Chopper made a super-tasty dish from it — stuffed it with couscous! — but I still have to nag him to write up the recipe. They are great fish.

  12. Wow, I got busy today and didn’t even notice this was getting so many comments, but thanks to all of you who wrote nice things. My blog friends are the best!

  13. I just had dourade crusted with parmesan and loved it. I’m so glad I have a recipe to consult now 🙂 Happy New Year Kalyn!

  14. I don’t eat fish, but I must say that the addition of a parmesan crust does make it tempting!!!

  15. I have wanted to try Tilapia for a while now, but wasn’t sure what to do with it. I have a huge piece of myzithra in my fridge. Thanks for the recipe!

  16. Mmmmmm … sounds good!

  17. That looks delicious, and simple too. I’m trying to make a conscious effort to cook more fish–maybe I’ll try this one.

    Btw, I highly recommend WordPress. I’d like to be able to customize it a little more, but I’m just having to learn the code a bit at a time. I’m sure with that tech-savvy brother of yours, you’ll have it figured out in a snap! Good luck with the new blog…let us know when it’s up!

  18. That looks delicious. With all the winter cooking/eating, low carb sounds about right for now! Btw, Happy New Year. Will try to get some herbs for the weekend together as well.

  19. I do love Tilapia. You’re right it’s inexpensive yet beautiful fish to cook and tasty too. You can cook Tilapia as adobo as well – yummy.

  20. My goodness, mizithra cheese — that sounds so good.