Herb-Crusted Baked Fish - Low-Carb Recipe for Weight Loss

Here's a delicious and easy way to eat your fish! In this recipe, zesty lemon, tangy dijon mustard, and savory herbs combine with whole-grain breadcrumbs or almond meal to form a crispy coating on tilapia or cod. Just dip the fish in the herb mixture and bake it. It’s a simple meal for busy weeknights, and leftovers are good in wraps and on salads. 

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Fish is one of the leanest sources of protein. A 3-ounce serving of tilapia, for example, has 110 calories and 22 grams of protein, with 0 grams of carbohydrates. Most people can benefit from eating more fish, and this is a great way to do it. Use cod, tilapia, or any other fish, including salmon or trout. Choose fresh or frozen fish. If using frozen, thaw it before using it.

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Here are some variations.

• Use almond meal instead of breadcrumbs to make the fish gluten-free and keto-friendly.
• Add 2 tablespoons of grated parmesan cheese to the breadcrumb mixture for flavor. 
• Optionally, add chili powder, cumin, or red pepper flakes for spice and warmth.
• If you can’t find whole-grain breadcrumbs or panko, use rolled or instant oats, crushed whole-grain crackers, or crushed unsweetened whole-grain cereal like shredded wheat.

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Turn it into a balanced meal with 1 or more cups of vegetables and a high-fiber carbohydrate like 1-2 slices of whole-grain bread or ½ cup of cooked brown rice. Here are some suggestions for pairings.

• Asparagus or green beans and ½ cup of cooked whole-wheat spaghetti with 2 teaspoons of olive oil, with (optional) ½ ounce of parmesan cheese.
• Garlic roasted tomatoes and a fruit salad.
• Roasted vegetables and a baked sweet potato.
• A side salad with 2 tablespoons of vinaigrette dressing and whole-grain croutons.

Recipe for Herb-Crusted Baked Fish

Makes 4 servings

Ingredients:

• 4 4-ounce fillets of tilapia, swai, or other fish
• 2 tablespoons of olive oil
• 1 tablespoon of dijon mustard
• 2 tablespoon of lemon juice
• (Optional) 1 teaspoon of lemon zest
• 2 tablespoons of chopped fresh herbs like parsley, mint, thyme, or dill, or 2 teaspoons of dried herbs
• Salt and pepper to taste
• (Optional) onion powder, garlic powder
• ⅓ cup of whole-grain panko or whole-grain breadcrumbs

Instructions: 

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper or lightly grease it.
2. In a bowl, mix the olive oil, mustard, lemon juice and zest, herbs, salt, pepper, and any other seasonings. Stir in the breadcrumbs.
3. Place the fish fillets on the baking sheet. Spread the breadcrumb mixture evenly over each fish fillet, pressing to make it stick. If there’s extra breadcrumb mixture, turn the fish fillets over and distribute the mixture on the second side.
4. Bake the fish for 15-20 minutes, or until the fish flakes easily with a fork and the coating is golden brown. Serve hot.

Nutrition information per serving: 230 calories; 10 grams of fat; 1.5 grams of saturated fat; 70 mg cholesterol; 240 mg of sodium; 6 grams of carbohydrates; 1 gram of fiber; 23 grams of protein

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