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Home » Recipes » Dinner

Published: Nov 20, 2022 · Modified: Sep 14, 2023 by Natalie Perry · This post may contain affiliate links · 11 Comments

Wild-Caught Pollock with Parmesan Crust (Keto, Low-Carb)

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Wild-Caught Keto Parmesan Pollock is a family favorite meal, even amongst picky eaters. Parmesan Pollock is a flaky white fish with a crispy parmesan-seasoned crust, accompanied by a lemony sauce with a spicy kick! Pan-fried with simple ingredients, this easy recipe will be ready in 15 minutes or less!

A decorative round white plate on a wooden table with parmesan crust topping over fish at the bottom, lemon cayenne yogurt sauce at the top left and a green arugula side salad with cut tomatoes, shredded carrots, hemp seeds, and pumpkin seeds with a vinegarette dressing this …
Jump to:
  • Low-Carb or Keto Diet
  • Setting Intentions
  • Ingredients
  • Instructions
  • Substitutions and Variations
  • Equipment
  • Storage
  • FAQ
  • Recipe
  • Food safety
  • Comments

We have recently discovered that our pickiest eater, our four-year-old LOVES seafood. So far she has loved every type of fish including shrimp, salmon, tilapia, and now pollock.

Next time we will likely introduce a cod recipe as it is also a mild white fish that is high in nutrients and quite delicious. As a matter of fact, cod can easily substitute pollock in this recipe, as its flavor and texture are relatively similar.

Wild-caught fish is loaded with omega fatty acids which are anti-inflammatory and beneficial for the rapidly developing brains of our little ones.

Low-Carb or Keto Diet

For those who are interested in keto or on a low carb journey that is recommended by a healthcare professional, this easy keto parmesan pollock dinner is a perfect addition.

It is important to note that when searching for meals and ingredients for any diet plan, quality matters. There are many ketogenic foods and recipes out there that are highly processed with hydrogenated oils and other unsafe ingredients to look out for.

Check out my article on ingredients to avoid in order to get the best quality fuel for your body and mind! We have a ton more keto tips in these articles here! Try our new keto chicken alfredo recipe!

Check out our beginner's guide to clean keto, it comes with a free 7-day meal plan!

Setting Intentions

The benefit of choosing high-quality food pairs best with setting mindful, clear intentions! Intentions are carefully chosen conscious thoughts that direct the energy and focus toward a task ahead.

This simple, yet powerful step amplifies your healthy eating efforts 100-fold(at least!) Check out my article on how to manifest your dreams and goals with effective intention-setting skills and positive affirmations.

Here are some helpful examples:

-I choose high-quality foods that provide my body with exactly what it needs.

-My intention is to consume more anti-inflammatory foods than inflammatory foods. This greatly minimizes pain and increases mobility in my body. I feel fantastic every day.

-My body and mind crave healthy and nutritious foods.

-I am in tune with my body. I listen to what it needs and adjust accordingly. Every cell in my body operates at its highest potential.

Ingredients

a teal plate with sectioned splashes of different seasonings including panic, shredded paermesan, black pepper, garlic powder, Italian seasoning, and minced garlic with a half cut lemon in the top middle of the plate pictured. a clear bowl of white plain yogurt is in the picture at the top all with a grey brick pattern backdrop

Wild-Caught Pollock Fillets

They can be fresh fish or frozen, and often cook best from frozen! Just rinse under running water and pat dry with clean paper towels. It's always best to buy wild-caught seafood, fresh or frozen. Be sure to check the ingredients, as some frozen fish, even wild-caught variety will have added preservatives that wreak havoc on our health! 

Pollock is rich in omega-3 fatty acids which are not only anti-inflammatory, but excellent for heart, brain, eye, and skin health! Pollock is also high in protein, antioxidants, vitamins, and minerals such as selenium, phosphorus, iron, B-12, and more. 

Panko Crumbs

Choose panko crumbs with minimal ingredients, organic is best if you can find it. Panko contains 24g of carbs per ½ cup. When spread between 4 servings, equals to about 6 g net carbs per serving. If you choose, you can substitute panko crumbs for almond flour which has about half as many carbs and is gluten-free. 

Parmesan Cheese

Freshly grated parmesan cheese mixed with panko crumbs and herbs gives the fish a deliciously crunchy parmesan flavor. Be sure to check the ingredients, organic is best.

Organic Lemon

When zesting a lemon be sure to choose organic to avoid the waxy film of conventional citrus. Also a hot tip: remember to zest before cutting the lemon in half to be juiced! 

Cayenne Pepper

Italian Seasoning

Organic Fresh Garlic

Pink Himalayan Salt

Cracked Black Pepper

Plain Greek Yogurt

Organic Garlic Powder

Avocado Oil or Ghee

These oils have a high smoke point and great flavor.

Extra Virgin Olive Oil 

See the recipe card for quantities.

Instructions

a white bowl on a wooden background with seasoning, shredded parmesan and panic bread crumbs mixed together

Mix panko crumbs or almond flour, parmesan, cayenne, Italian seasoning, lemon juice, lemon zest, and avocado oil in a medium bowl.

Stir and set aside. 

4 long thin pollock fish seasoned with black pepper in a black frying pan cooking in avocado oil

Heat skillet to medium heat and add oil and minced garlic in a large pan.

Stir until fragrant.

Increase to medium-high heat and add fish fillets.

Drizzle fish with lemon juice and season with salt and pepper.

Cook for 5-6 minutes. 

pollock fish generously covered with grated parmesan and panic seasoning mixture in a black frying pan

Flip fish filets and sprinkle with Parmesan mixture and cover.

Let cook for 2-3 minutes more, depending on the thickness of the fish, or until 145F. 

The crust should be golden brown.

a clear ramekin with white yogurt added lemon juice cayenne powder and garlic powder with a wooden table background

In a small bowl combine yogurt, 2 teaspoon lemon juice, cayenne, and garlic powders and stir. 

Serve fish hot with sauce on the side for dipping. Garnish with lemon slices. Enjoy!

Hint: Keto Parmesan Pollock pairs well with a side dish of cauliflower rice, steamed zucchini, asparagus, or a side salad. Try this vegan Sweet Onion Sauce for a deliciously healthy dressing!

Substitutions and Variations

For a gluten-free alternative, consider using almond flour or cassava flour for the crust

For dairy-free switch parmesan cheese with nutritional yeast. It gives a perfectly cheesy flavor that blends well with any crust variation. opt for a dairy-free yogurt for the sauce such as coconut or almond milk yogurt.

Feel free to substitute Italian seasoning with fresh herbs like parsley, thyme, oregano, or basil.

For less spice, omit cayenne pepper seasoning. Lemon pepper seasoning is a great alternative for a less spicy seasoning.

Equipment

Large frying pan or skillet with lid

Fish turner or spatula

Small bowl

Medium bowl

2 spoons

Storage

Cooked Pollock can be refrigerated in an airtight container for up to 3 days. Reheat slowly in a pan on medium heat, covered. Do not microwave.

FAQ

What is the healthiest way to fry fish?

Using a frying pan on the stove with medium-high heat and clean cooking oils with a high smoke point is the safest way to fry fish. You may also use an air-fryer, if available. Deep frying uses very high heats which tend to alter the chemical compound of cooking oils creating free radicals. The oils turn rancid and become carcinogenic when charred. It is easier to control the temperature of a frying pan or skillet while using very stable cooking oils such as avocado oil or ghee.

What is the best oil to pan fry fish in?

Coconut oil, avocado oil, and ghee (clarified butter) all have a high smoke point and remain stable up to 400F+ temperatures. Avoid standard and highly processed vegetable and canola oils as they are commonly genetically modified and are processed using strong chemical solvents which cause harm to the body.

Is it better to fry fish in olive oil or butter?

While extra virgin olive oil (first press, minimally processed) is an excellent choice for many recipes, it is not the best option for high temperature cooking methods such as frying. Grass-fed butter or ghee is much more stable and the best choice for cooking at medium or above.

Recipe

A decorative round white plate on a wooden table with parmesan crust topping over fish at the bottom, lemon cayenne yogurt sauce at the top left and a green arugula side salad with cut tomatoes, shredded carrots, hemp seeds, and pumpkin seeds with a vinegarette dressing

Wild-Caught Pollock with Parmesan Crust (Keto, Low-carb)

Natalie Perry
Keto Parmesan Pollock is a flaky white fish with a crispy parmesan-seasoned crust, accompanied by a lemony sauce with a spicy kick! Pan-fried with simple ingredients, this easy recipe will be ready in 15 minutes or less!
5 from 66 votes
Print Recipe Pin Recipe
Prep Time 3 minutes mins
Cook Time 9 minutes mins
Total Time 12 minutes mins
Course Main Course
Cuisine American
Servings 4
Calories 302 kcal

Equipment

  • frying pan or skillet with lid
  • Fish turner or spatula
  • Small bowl
  • Medium bowl
  • 2 spoons

Ingredients
  

  • ½-2/3 cup Panko crumbs or almond flour
  • ½ cup Parmesan cheese freshly grated
  • â…› teaspoon Cayenne pepper
  • 2 Tbs Italian seasoning
  • 2 teaspoon Fresh lemon juice
  • ¼ teaspoon Lemon zest
  • 1 Tbs Ghee or avocado oil
  • 3 cloves Garlic minced
  • 4-6 Wild-caught pollock fillets
  • Himalayan salt and black pepper to taste
  • Yogurt Sauce
  • ½ cup Plain yogurt
  • 2 teaspoon Lemon juice
  • 1 pinch Cayenne pepper
  • ¼ teaspoon Garlic powder

Instructions
 

  • Add panko crumbs or almond flour, parmesan, cayenne, Italian seasoning, 1 teaspoon lemon juice, lemon zest, and ½ tablespoon of ghee, or avocado oil in a medium bowl. Stir and set aside.
  • Heat skillet to medium heat and add ½ tablespoon of ghee or avocado oil and minced garlic in a large pan. Stir until fragrant about 1 minute.
  • Raise heat to medium-high heat and add pollock fish fillets. Drizzle fish with 1 teaspoon lemon juice and season with salt and pepper. Cook for 5-6 minutes.
  • Flip fish filets and top with Parmesan mixture and cover. Let cook for 2-3 minutes longer, depending on the thickness of the fish, or until internal temp reaches 145F. The topping should be golden brown.
  • In a small bowl combine yogurt, 2 teaspoon lemon juice, cayenne, and garlic powders and stir.
  • Serve fish hot with sauce on the side for dipping. Garnish with lemon slices.

Notes

Keto Parmesan Pollock pairs well with a side dish of cauliflower rice, steamed zucchini, asparagus, or a side salad.

Nutrition

Calories: 302kcalCarbohydrates: 10gProtein: 43gFat: 10gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 104mgSodium: 354mgPotassium: 625mgFiber: 2gSugar: 2gVitamin A: 178IUVitamin C: 3mgCalcium: 251mgIron: 2mg
Keyword clean eating, keto, keto fish recipe, keto pollock recipe, low calorie dinner, low calorie fish, low-carb fish recipe, pan fry fish, parmesan encrusted fish, wild-caught pollock
Tried this recipe?Let us know how it was!

Food safety

  • Cook to a minimum temperature of 145 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with a high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

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Reader Interactions

Comments

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    Recipe Rating




  1. NCP says

    December 20, 2022 at 7:31 am

    5 stars
    The crunchy Parmesan crust is my favorite! I am enjoying trying different recipes for types of fish and this was an easy and flavorful one!

    Reply
  2. Alexandra says

    April 12, 2023 at 9:29 am

    5 stars
    Oh yum - that parmesan crust is sure to take this dish to the next level, and can imagine it would work so well with not only the pollock, but many other proteins. I look forward to trying it soon!

    Reply
    • Natalie Perry says

      April 12, 2023 at 6:12 pm

      It really does add a wonderful flavor!

      Reply
  3. Megane says

    April 12, 2023 at 10:29 am

    5 stars
    Love this so much. I have been keto for 6 years so I made it with the almond flour and a little parmesan. It was awesome! Thanks for a great recipe.

    Reply
    • Natalie Perry says

      April 12, 2023 at 6:13 pm

      That really is a delicious and easy replacement! Thank you for sharing 🙂

      Reply
  4. Nora says

    April 12, 2023 at 6:07 pm

    5 stars
    A Panko Parmesan crust is the best! I love how quick your recipe is to make!

    Reply
    • Natalie Perry says

      April 12, 2023 at 6:13 pm

      Thank you! And yes, it really is so simple!

      Reply
  5. Jerika says

    April 13, 2023 at 1:33 pm

    I will try to prepare this Keto Parmesan Pollock for my kids especially for my youngest, whose a picky eater.:) Thanks! Love the presentation.

    Reply
    • Natalie Perry says

      April 14, 2023 at 4:57 pm

      You are welcome! Enjoy!

      Reply
  6. swathi says

    April 14, 2023 at 2:17 am

    5 stars
    Wild-Caught Keto Parmesan Pollock is great meal. I need to try this my kids love a fish dinner.

    Reply
    • Natalie Perry says

      April 14, 2023 at 5:00 pm

      It is delicious! Our kids love it 🙂

      Reply

Primary Sidebar

a woman standing and a man sitting with two toddlers in front in a family photo. all wearing black shirts with nightmare before Christmas character jack skellington on the front. with a light wood backdrop

Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

Since 2005 I began studying yoga, natural and holistic healing, nutrition, energy work, subconscious work, and more. I attended Southwest Institute for Healing Arts in Tempe, Arizona, and received several certifications as well as a Mind Body Wellness Practitioner Diploma in 2017. I spent many years looking for solutions for pain, stress, illness, and fatigue. I found that prescriptions, poor lifestyle and food choices, and negative self-talk were causing me to stay stuck. Throughout my studies, I transformed my life. It has become my passion to share what I learned in hopes of helping others to heal themselves.

Over the years, I have discovered firsthand the impact of food choices on health, energy, pain, and more. I am here to share how impactful it is to eat clean, natural, nutrient-dense foods. I have spent several years learning and experimenting with healthier cooking and eating, and it feels amazing!

When learning new ways to eat, I found it often required reprogramming outdated thoughts and beliefs to succeed.

Meditation, guided imagery, affirmations, and setting intentions are powerful tools I incorporate into my recipes and blogs. I will often share suggested affirmations or intentions within my recipes that will help you to amplify your healthy eating experience if you choose!

Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe 🙂

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A decorative round white plate on a wooden table with parmesan crust topping over fish at the bottom, lemon cayenne yogurt sauce at the top left and a green arugula side salad with cut tomatoes, shredded carrots, hemp seeds, and pumpkin seeds with a vinegarette dressing