This Low-Carb and Gluten-Free Baked Fish with an Almond-Parmesan Crust is easy and delicious and this is South Beach Diet friendly as well.
For six years this tasty recipe for Low-Carb Almond and Parmesan Baked Fish was stuck back in the recipe archives without a photo. When I finally got around to cooking it for photos, I remembered how this recipe produced some of the the best-tasting Tilapia I'd ever had. When I told my nephew Jake that we were going to cook Tilapia, he was polite but told me he didn't really like it, but when we ate some with the homemade tartar sauce, Jake was completely amazed at how good it was. If you're not a Tilapia fan, use any firm white fish of your choice.
The almond meal and finely grated Parmesan makes a crispy coating on the fish that's also gluten-free and South Beach Diet friendly, and I'm betting this recipe will be a hit with just about anyone who tries it.
(Low-Carb Almond and Parmesan Baked Fish was updated with better photos in 2011 and featured as a Phase One Recipe in 2013.)
Back in 2005 I used butter to dip the fish in so the coating would stick; this this time I made it a bit more healthful by melting together a mixture of my favorite yogurt spread and butter. Your choice.
In a shallow bowl mix together the almond meal, finely grated Parmesan, garlic powder, pepper, and fish rub. (I highly recommend Szeged Fish Rub if you can find it. I like it so much I buy it in six-packs from Amazon.com.)
Put the butter mixture in one bowl and the almond/parmesan mixture in another bowl; then dip the fish first in the butter mixture and then in the almond meal mixture. I sprinkle the almond meal over and press it on.
For some reason Costco had huge pieces of Tilapia so that one in the back left corner didn't get too much coating, but it was still good. Bake 20-30 minutes or until the fish is barely firm to the touch and the coating is browned and crispy on the edges.
Almond and Parmesan Baked Tilapia
(makes 3-4 servings, recipe created by Kalyn)
3-4 Tilapia or other white fish filets, thawed if frozen (This recipe will work best with pieces that are at least 1/2 inch thick.)
1/4 cup melted butter or margarine, your choice
1/3 cup almond meal (I use Bob's Red Mill Almond Meal
2 T finely grated Parmesan or Asiago cheese
1/2 tsp. garlic powder
1/4 tsp. pepper (or slightly more lemon pepper)
1/2 tsp. fish rub (optional, but recommended, I use Szeged Fish Rub.)
Preheat oven to 425F/220C. Spray baking dish with non-stick spray.
Melt butter and margarine together over low heat. In a flat bowl big enough to hold the fish, mix almond meal, Parmesan, garlic powder, lemon pepper or pepper, and Fish Rub in a flat dish.
Dip each fish filet in butter, turning to coat both sides, then into almond mixture. Try to get as much of the almond mixture to stick to the fish as you can. (I pressed it down with a fork.)
Bake 20-30 minutes, or until fish is firm to the touch and coating is turning golden brown. The baking time will depend on the thickness of the fish, so watch it carefully. We ate this with homemade tartar sauce,
I would eat this with my homemade Ultra Easy Double Dill Diet-Friendly Tartar Sauce, but it would be tasty with any type of tartar sauce.
South Beach Diet / Low-Glycemic Diet / Low-Carb Diet Suggestions:
The South Beach diet doesn't recommend butter, but in this recipe you're only eating the small amount of butter that sticks to the fish, and I would eat this for any phase of The South Beach Diet. Nuts are limited for Phase One, so I wouldn't eat nuts for a snack on the same day you make this if you're actively trying to lose weight. The recipe should be good for most other types of low-glycemic or low-carb eating plans.
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 might also like to Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Tasty Ways to Cook Fish:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Low-Carb Fish Taco Cabbage Bowl ~ Kalyn's Kitchen
Tilapia Fish Tacos from My Colombian Recipes
Baked Tilapia with Onions, Peppers, Olives, and Feta from Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)