Craving that perfect crispy outside and flaky inside texture without the carb overload of breadcrumbs? You’re in luck! This Keto Parmesan and Herb Crusted Cod delivers that satisfying crunch while keeping you in ketosis. Quick enough for weeknight dinners yet impressive enough to feel like you put in extra effort—this recipe is a low-carb winner.
Why This Keto Recipe Shines
Instead of flour or breadcrumbs, we use keto-friendly ingredients that crisp beautifully while staying low-carb:
- Parmesan cheese: Adds a salty, bold flavor and bakes into a golden, crunchy crust naturally low in carbs.
- Fresh herbs: Parsley, basil, thyme—these brighten flavors and add a chef’s touch without carbs.
- Healthy fats: Cod is a lean fish, so pairing it with Parmesan plus a drizzle of olive oil or butter keeps it satisfying and keto-appropriate.
Ingredients That Make a Difference
This recipe uses simple, accessible ingredients for a no-fuss keto meal:
- Cod fillets: Mild, firm, and flaky, perfect for holding the crust. Alternatives like halibut, haddock, or tilapia work well too.
- Finely grated Parmesan: Ensures an even, crispy coating.
- Chopped fresh herbs: Classic parsley or rosemary and thyme for a roasted-dinner vibe.
- Garlic powder and paprika: For savory depth and a warm color without heat.
- Almond flour or crushed pork rinds: Your breadcrumb alternative—almond flour offers a nutty texture, while pork rinds add extra crunch and ultra-keto flair.
- Eggs: The essential binder that keeps your crust firmly attached.
The Perfect Flavor and Texture Combo
Enjoy crunchy, cheesy edges with tender, juicy cod beneath. Parmesan infuses salty crispness, herbs freshen the bite, and the fish stays moist—not dry or tough.
Expert Tips for Crispiness
- Pat fillets dry to remove moisture—it’s key for a crispy crust.
- Press the coating firmly onto the fish for adhesion.
- Avoid overcooking; cod is done when it flakes easily, or reaches 145°F (63°C).
- For extra crunch, broil 1–2 minutes, watching closely to prevent burning.
Meal Prep and Storage
- Mix the Parmesan, herbs, and almond flour or pork rinds in advance and keep refrigerated for quick assembly.
- Store cooked cod in an airtight container in the fridge up to 3 days; crust may soften but remains delicious.
- Reheat in oven at 350°F for 8–10 minutes or air fryer for 4–6 minutes for best crust preservation; avoid microwaves.
Serving Suggestions
This versatile cod pairs perfectly with:
- A crunchy Caesar salad
- Roasted asparagus or broccoli
- Zoodles with butter and garlic
- Comforting cauliflower mash
A squeeze of lemon on top brightens the crust flavor beautifully.
Why You’ll Make This Again and Again
Savor the crunch, bold flavors, and indulgence without the carb guilt. This easy, forgiving recipe transforms plain cod into a keto-friendly dish you’ll actually look forward to eating—because keto should make the healthy choice the delicious choice.
Keto Parmesan and Herb Crusted Cod
The Keto Parmesan and Herb Crusted Cod offers a satisfyingly crispy exterior with a tender, flaky interior, all achieved through baking. The cod fillets are coated in a mixture of finely grated Parmesan, fresh herbs like parsley and thyme, garlic powder, and paprika, providing a savory and colorful crust without the need for breadcrumbs. The combination of Parmesan and herbs infuses the fish with a salty crispness and fresh bite, ensuring a moist and flavorful result. This dish delivers a delightful crunch alongside the juicy cod, making it a keto-friendly option that balances indulgence with health-conscious choices.
Servings 4 servings
Calories 360kcal
Equipment
- baking sheet
- Parchment Paper
- shallow bowl
- Small bowl
- Whisk
- Oven
Ingredients
For the cod
- 1 1/2 pounds cod fillets cut into 4 portions, about 6 ounces each
- 2 tablespoons olive oil plus more for greasing, or use melted butter
- 1 large egg lightly beaten
- 1 tablespoon fresh lemon juice plus extra wedges for serving
For the Parmesan herb crust
- 3/4 cup finely grated Parmesan cheese shredded very finely for best crust
- 1/4 cup almond flour super fine; or use crushed pork rinds for extra crunch
- 2 tablespoons fresh parsley finely chopped
- 1 tablespoon fresh thyme leaves finely chopped, or use rosemary or basil
- 1 teaspoon garlic powder
- 3/4 teaspoon paprika sweet or smoked
- 1/2 teaspoon sea salt plus more to taste
- 1/4 teaspoon black pepper freshly ground
Instructions
- Preheat the oven to 425°F and line a baking sheet with parchment paper, lightly greasing the parchment with a little olive oil or melted butter.
- Pat the cod fillets very dry on all sides with paper towels and set them aside while you prepare the crust ingredients.
- In a shallow bowl whisk together the egg, olive oil, and fresh lemon juice until the mixture is smooth and well combined.
- In a separate shallow dish stir together the Parmesan, almond flour, parsley, thyme, garlic powder, paprika, sea salt, and black pepper until evenly mixed and crumbly.
- Dip each cod fillet into the egg mixture, letting any excess drip off, then press it firmly into the Parmesan herb mixture, coating both sides and pressing so the crust adheres well.
- Arrange the coated fillets on the prepared baking sheet with a little space between each piece so the edges can crisp.
- Bake for 12 to 15 minutes, depending on thickness, until the cod flakes easily with a fork, the internal temperature reaches 145°F, and the crust is golden and crisp.
- For extra crunch switch the oven to broil for 1 to 2 minutes at the end of cooking, watching closely so the Parmesan crust does not burn.
- Remove the cod from the oven, let it rest for a couple of minutes, then serve hot with extra lemon wedges and your favorite keto sides.
Notes
For an ultra crispy crust you can substitute finely crushed pork rinds for some or all of the almond flour, which will slightly lower the carbs and increase the crunch. Make sure to pat the cod fillets very dry before coating so the Parmesan mixture adheres and crisps instead of steaming. Leftovers keep in the refrigerator for up to 3 days and reheat best in a 350°F oven or air fryer until warmed through and re crisped. Serve with low carb sides like roasted asparagus, broccoli, a simple Caesar salad, or buttery cauliflower mash for a complete keto friendly meal.
Nutrition
Calories: 360kcal | Carbohydrates: 4g | Protein: 40g | Fat: 20g | Saturated Fat: 7g | Cholesterol: 145mg | Sodium: 730mg | Fiber: 2g | Sugar: 1g
