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Friday 2 October 2020

Parmesan Herb-Crusted Fish : Low Carb : Keto

This simple parmesan herb-crusted fish dish takes six ingredients and transforms it into a nutritious main dish. Serve this lean fish with some sautéed vegetables like pan-seared brussels sprouts, or some nice crunchy fine green beans, and you’ve got a healthy, evening meal.

8 ounces tilapia filets (or white fish of your choice)
1/4 cup shredded Parmesan cheese
1/2 tablespoon butter
1/2 teaspoon oregano
1/2 teaspoon thyme
1/2 teaspoon rosemary


Lay fish skin side down on a baking sheet.

In a small bowl, toss together the parmesan, oregano, thyme, and rosemary.

In a second small bowl, melt the butter in the microwave (about 10 seconds).

Brush butter on the upright side of the fish. Sprinkle evenly with the parmesan and herb mixture.

Turn your grill / broiler to high heat. Put fish on a grill / broiler rack about 4-5 inches under the flame / heat. Let grill / broil for 8-10 minutes or until golden brown and fish has reached an internal temperature of at least 145 degrees F. If you don’t have a thermometer, flake the fish with a fork to see if it is done.

Nutrition Information
Serves: 2 | Serving Size: 4 ounces of fish
Per serving: Fat: 8g; Carbohydrate: 1g; Protein: 26g
Nutrition Bonus
Potassium: 25mg; Iron: 3%; Vitamin A: 4%; Vitamin C: 3%; Calcium: 15%

Need help with weight/measurement conversion, please see here
From original recipe idea here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


N A S S A H said...

Sounds very delicious

CJ Kennedy said...

An easy recipe.😻

eileeninmd said...

I have made this recipe a few times, it is delicious.
Thanks for sharing. Take care, enjoy your day! Have a happy weekend!

R's Rue said...


Debbie said...

YuM!!! parmesan crusted anything is always amazing!!!

Valerie-Jael said...

Sounds good. I have a fish, spinach and potato bake for this evening. Valerie

Tom said...

...I enjoy fish, but we don't have it often.

kathyinozarks said...

I love fish-sounds good

Laura. M said...

Esto qiene muy buena pinta Eddie.
Buen viernes. Cuídate.
Un abrazo.

sandy said...

that really looks good. We had tilapia last week . it had been awhile and it was nice to have that agian.

Divers and Sundry said...

I'm saving this recipe. I'll put white fish on my grocery list. This looks both easy and delicious. Thx!

Jenn Jilks said...

I tend to just fry our fish. The spices are a nice touch. I must admit that I cook the way I garden: "Oh, let's put this, and this, and this in!"
Of course, I can't add dairy, yeast or eggs, due to hubby's issues. I used to be more creative!

Elephant's Child said...

Fish is incredibly versatile isn't it?

Jo said...

It looks very tasty.

William Kendall said...

As I don't go for fish, this I'd skip.

DVArtist said...

I think I will make this tonight.

J C said...

Right now I have to do low sodium for husband and this looks like it might work. Looks yummy. We both love tilapia too. thanks!

Sandi said...

Yum! said...

I love fish but I've never tried tilapia or even heard of it.

Lowcarb team member said... said...
I love fish but I've never tried tilapia or even heard of it.

Hello there, and many thanks for your comment.

Tilapia is "an underrated, firm-textured, white-fleshed fish. The majority of tilapia are farmed around the world. They are a resilient and adaptable as a species, and can be found in both fresh and saltwater. They also adapt well to the different climates in which they’re farmed.

Tilapia are sometimes sold whole, but more often as fillets. The fish are available fresh or frozen. As they’re farmed, whole tilapia should be fresh and still in rigor mortis as they’re likely to have reached their destination quickly.

Tilapia fillets require no preparation at all. If presented with a whole tilapia, gut it and remove the thick armour of scales. Tilapia is a versatile ingredient. It complements many different flavours, and the firmness of its flesh makes it excellent for pan-frying, grilling, or deep-frying in a crisp beer batter."

Above details from here

For the recipe featured either Tilapia or any white fish may be used.

Read more about white fish here

All the best Jan

carol l mckenna said...


Live with love each moment,

A ShutterBug Explores,
aka (A Creative Harbor)

Christine said...

Now THIS is mouth watering! Those brussels sprouts look so good!

baili said...

i liked this one more dear Jan as our winter is arriving and our fish season is on now
i never tried grilled fish before

happyone said...

That looks very good.

This N That said...

Looks relishes!!!

Mary Kirkland said...

I love fish and that looks really good.

Jeanie said...

That looks really good. I haven't had tilapia in a long while. I might have to change that!

Lorrie said...

This sounds like a tasty way to serve fish! It would be good with wild cod or sole, too.