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.

Course Dinner, Main Course

Cuisine American, Keto, Low Carb

Keyword baked cod, gluten free, keto cod, low carb fish, parmesan crusted cod

Prep Time 15

Cook Time 15

Total Time 30

Servings 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