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!
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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
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
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.
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.
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.Â
The crust 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. 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
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.
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.
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
Wild-Caught Pollock with Parmesan Crust (Keto, Low-carb)
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
Nutrition
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
NCP says
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!
Alexandra says
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!
Natalie Perry says
It really does add a wonderful flavor!
Megane says
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.
Natalie Perry says
That really is a delicious and easy replacement! Thank you for sharing 🙂
Nora says
A Panko Parmesan crust is the best! I love how quick your recipe is to make!
Natalie Perry says
Thank you! And yes, it really is so simple!
Jerika says
I will try to prepare this Keto Parmesan Pollock for my kids especially for my youngest, whose a picky eater.:) Thanks! Love the presentation.
Natalie Perry says
You are welcome! Enjoy!
swathi says
Wild-Caught Keto Parmesan Pollock is great meal. I need to try this my kids love a fish dinner.
Natalie Perry says
It is delicious! Our kids love it 🙂