The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (2024)

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!

This recipe is Trim Healthy Mama (THM S), low carb and keto friendly.

The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (1)

Crispy fried food is definitely a weakness of mine – but it’s also quite easy to make low carb! This Low Carb Oven Fried Fish is a great way to enjoy a healthy meal (an S-meal if you’re a Trim Healthy Mama) while feeling like you’re eating total comfort food.

It takes a little time to bread the fish, but the recipe is SUPER easy! I have not yet told my husband that this recipe is NOT made with regular breadcrumbs… So far he hasn’t noticed, this is 100% kid and husband approved. It’s so good! I wish I could eat this every day.

Ingredients you’ll need

This is just an overview of the ingredients you’ll need for this recipe – great as a visual grocery list! Scroll down to the recipe card for quantities.

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Ingredient notes

  • 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.

How to make Low Carb Oven Fried Fish

1. Start by combining the dry breading ingredients in a shallow dish.

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The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (4)

2. Whisk together the eggs in a separate bowl. It’s important you do not mix the dry ingredients with the egg! So please do use two separate bowls.

The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (5)
The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (6)

3. Now thinly coat a piece of fish fillet with the dry mix. Then, dip in the egg.

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The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (8)

Finally, place the fish piece back into the dish with the dry breading mix. Press a good layer of the breading onto the fish. You really want to push this on and almost pound it a little with the back of a large spoon or something similar. This is how you make the breading stick to the fish.

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* Quick tip:

It’s fine to keep the breaded fish pieces together on a plate while you’re finishing breading them all. They are delicate so handle them carefully, but they should not stick together.

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4. I always use a black rimmed pan for this recipe, and I place it in the oven to heat up while the oven preheats.

Then, I melt butter on the pan and place the fish on.

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Bake the fish for 10 minutes, then very carefully flip. You’ll need to use an offset spatula or a blunt knife to gently slide underneath each piece of fish to keep the breading from falling off.

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Finish baking, then crisp up under the broiler!

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Recipe tips

Stick to the breading method

This is the only way to get the crispy-yum crust on the fish (or on chicken, or zucchini fries!).

You take one shallow dish and add all the dry ingredients. And you take a separate shallow dish to which you add the eggs.

  • first you dip the fish into the dry ingredients for a light dusting
  • then you coat it with the egg
  • and finally back into the dry ingredients where you pack on the breading

That’s all there is to it! But this combination of low carb breading and egg, in this order, bakes up as a crispy golden casing for the fish – it’s perfect!

Use a dark pan!!

A white enamel or silver aluminium colored pan just doesn’t work as well to crisp up the breading.

I sometimes use the lid of a black roaster gifted to me by my mother in law – it’s so handy for all kinds of things!

But you can just use a regular dark sheet pan!

Don’t skimp on the butter

The oven-frying really doesn’t mean you don’t need any fat.

The coating only crisps up and cooks in fat, fact. But since we’re low-carbing and not low-fatting here, that’s totally fine!

I like butter best in this recipe, but feel free to experiment. Just use a liberal amount, otherwise the fish will stick to the pan and fall apart as you’re trying to flip it. And it will not get crispy and golden.

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Serving ideas

OK, I know fries or potatoes are a classic with crispy fish. But since they’re not exactly low carb (or everyday Trim Healthy Mama fare), I like to build our S meal around the following ideas:

  • a low carb side like roasted radishes or mashed cauliflower
  • plenty of roasted veggies, sautéed spinach or a nice big salad
  • dessert 🙂 though I’m usually too full after this meal to even go for dessert, ha!
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My husband and kids need lots of crossovers, so I like making them a side of brown rice or regular mashed potatoes. We also love a little mayo for dipping!

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More low carb comfort food

  • Keto Swedish Meatballs
  • Keto Beef Stew (Slow Cooker or Oven)
  • Keto Chicken Parmesan
  • Salisbury Steak with Mushroom Gravy | THM S

PSIf you try this recipe, why not leave a star rating in the recipe card right below and/ora review in the comment sectionfurther down the page? I always appreciate your feedback! You can also follow me onPinterest,FacebookorInstagram.Sign up for my email list, too!

Printable Recipe Card

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Print Recipe

Low Carb Oven Fried Fish

Recipe Author: Nora

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!

made it? tap the stars to add your rating!

4.64 from 74 votes

Add a Review Pin Recipe

Servings 4 people

Difficulty Easy

Prep Time 25 mins

Cook Time 20 mins

Total Time 45 mins

Ingredients

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 eggs

  • 2 large eggs

For the fish

  • 1 pound white fish fillet cut into large-ish pieces (I do about 8-10 pieces)

For the pan

  • 1/4 cup butter

Instructions

  • 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.

Notes

Ingredient notes

  • 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.

Recipe tips

  • 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!

Nutrition

Serving: 1servingCalories: 464kcalCarbohydrates: 10gProtein: 35gFat: 33gSaturated Fat: 11gCholesterol: 175mgSodium: 611mgPotassium: 555mgFiber: 7gSugar: 1gVitamin A: 774IUCalcium: 194mgIron: 3mg

New to Trim Healthy Mama?My site isn’t an official Trim Healthy Mama site, I just share my favorite recipes here. That’s why I don’t talk about any specific information about this feel-good way of eating – for more, you’ll have to go directly to the source. I’m adding my affiliate links to the THM books below – I own all four of them and I can only recommend them wholeheartedly!

Tried this recipe?Mention @wholesomerecipebox or tag #wholesomerecipebox to share it with me on Instagram – I’d love to see!

I first shared this recipe on 09/16/2018. I republished it on 01/18/2021 with new photos, better information and minor improvements to the recipe.

The Best Low Carb Oven Fried Fish Recipe - THM:S, Keto, Low Carb (2024)
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