Low Carb Oven Fried Fish
Low Carb Oven Fried Fish is a delicious way to serve up breaded fish - without all of the carbs! The breading is easy to make and turns into a golden crispy coating, perfect to dip into mayo!
Servings 4 people
For the breading
- 1/2 cup ground golden flax
- 1/2 cup ground almonds (just regular ground almonds, no need to use expensive almond flour!)
- 1/4 cup grated parmesan
- 1/2 teaspoon fine sea salt
- 1 teaspoon ground paprika
- 1/2 teaspoon dried onion powder
- 1/2 teaspoon dried garlic powder
- 1/4 teaspoon baking powder
For the fish
- 1 pound white fish fillet cut into large-ish pieces (I do about 8-10 pieces)
Prep: Preheat oven to 430°F. Add a dark-colored pan or baking sheet to the oven as it heats up - the pan you use to bake the fish on needs to be hot to melt the butter on!
Make breading: Mix all ingredients for the breading in a shallow dish.
Prepare eggs: Add eggs to a SEPARATE shallow dish and beat well.
Bread fish: Dip fish into breading to lightly coat. THEN coat fish with egg. FINALLY, coat fish with breading again, this time you can really pack on as much as will stick! (Just place breaded fish pieces on a plate until you've breaded them all.)
Melt butter: VERY CAREFULLY remove the pan from the oven. Add 3 tablespoons of the butter to the pan to melt. Spread all over the pan and put the fish pieces on.
Bake: Bake the fish for 10 minutes. Flip, add the remaining 1 tablespoon of butter and finish baking for 5-10 minutes or until the coating is crispy and the fish is cooked through.
Finish: Broil for 2 minutes for a crisper coating. Let the fish rest on the pan for 2-3 minutes minutes after baking, then serve immediately.
- Fish: I really like this best with a firm white fish, and I pretty much always use cod. You could use Tilapia, but you’ll need to adjust the baking time for the thinner size.
- Ground almonds: I recently tried this with almond flour (since many readers ask this question), and while it works, the regular ground almonds definitely make for a much crispier breading.
- Golden flax meal: I much, much prefer golden flax vs brown flax for looks and taste here. I have never actually tried the recipe with brown flax, so I strongly recommend using golden.
- Baking powder: May sound weird, but don’t skip this! It helps with the browning.
- Stick to the breading method - it really is what works best.
- I strongly recommend using a dark pan, it reflects the heat best and results in the crispiest fish.
- Don't skimp on the butter, the recipe may be oven fried... But it still needs fat to work!
Serving: 1serving | Calories: 464kcal | Carbohydrates: 10g | Protein: 35g | Fat: 33g | Saturated Fat: 11g | Cholesterol: 175mg | Sodium: 611mg | Potassium: 555mg | Fiber: 7g | Sugar: 1g | Vitamin A: 774IU | Calcium: 194mg | Iron: 3mg